mobility
Knee-Friendly Mobility
hips · hamstrings · glutes · shoulders
bodyweight · beginner
How to do it
- 1Arm circles: ten forwards and ten backwards, small to big.
- 2Leg swings: hold something for balance and swing one leg forwards and back ten times, keeping the standing knee soft. Swap legs.
- 3Hip circles: hands on hips, draw big, slow circles with your hips. Five each way.
- 4Glute bridges: on your back, feet flat, lift your hips and lower slowly. Ten.
What to think about
- Smooth and controlled, never quick.
- Each one a little bigger than the last.
What usually goes wrong
- Rushing it.
- Letting the swinging leg drag the standing knee into a bend.
Worth knowing
- None of this should be felt in the knee. If something is, leave it out.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Before lifting, warm-ups that move through range are preferred to long held stretches; held stretches belong after the session.
- Stretching improves range of motion; it does not meaningfully reduce muscle soreness in the days after training.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.