Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place hands on knees, bend slightly. Slowly rotate knees forward, outward, backward, and inward to complete a circular motion. Repeat 10-15 times clockwise, then counter-clockwise.
Keep your feet firmly planted on the ground throughout the exercise to maintain stability and prevent rocking. Engage your core muscles gently to stabilize your torso and support the movement, preventing lower back strain. Focus on creating smooth, controlled circles with your knees, avoiding jerky or rushed movements to maximize muscle engagement and reduce injury risk. Minimize any swaying of your hips during the rotation, as this indicates a lack of core stability or improper technique. Keep your eyes focused on a fixed point in front of you to help maintain balance and spinal alignment. Remember to breathe deeply and consistently throughout the exercise to provide oxygen to your muscles and promote relaxation.
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