Knee Mobility: How to do a closed-chain knee circle in a lateral lunge

Knees are meant to move! One of the biggest myths we have seen in our careers is that you can't let you knees pass your toes in any stance. I challenge you to look up still images of athletes in action - their knees are in all kinds of awkward positions. 

If we don't prepare for these positions in training then we are very unprepared when we go into those positions in life or sport. And we go into these positions DAILY. 

Here is your first variation of knee circles in an awkward position. We want your knees moving through a FULL range of motion. If you are new to this type of mobility and motor control training you will shy away from the majority of the movement so hold yourself accountable and find that full circle. 

Closed-Chain Knee Circle

Here's how you perform the drill:

• Step into a lateral lunge, tall lengthened spine, and lockout the knee on the straight leg. 70% of your body weight is on the bent leg.
• Move your knee forward of your toes without letting heel lift. Circle around to the outside without letting your big toe come off the ground. Move through the locked out position for the knee and then pass through the medial or inside of the circle without lifting the outside of your foot off the ground
• Draw circles both clockwise and counter clockwise

Common mistakes:

• Not maintaining 3 points of contact with foot: ball of big toe, base of small toe, and the heel
• Moving the whole lumbo-pelvic complex rather than performing knee circles
• Unlocking knee or lifting heel on straight leg
• Flexion forward
• Pelvic instability
• Building up too much tension all over
• Breath holding

Let's get your knees moving in all the ranges they are meant to move! Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 15 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.