Try this mobility drill as prep before squats or lunges!

education mobility results Jan 04, 2018

Closed Chain Knee Circle from Taylor Kruse on Vimeo.


No matter how deep we go with our practice, owning the basics pays life long dividends.

The closed chain knee circle (from Zhealth Performance) is one of our favorites for helping people to eliminate pain and reclaim mobility, coordination and strength in 360 degrees of range of motion.

  1. Maintain a tall spine
  2. Trace the shape of a circle with your knee
  3. Synchronize your breathing with movement
  4. Explore your full range of motion with control
  5. Never move into pain

Pro Tip: Try this drill with or without a band before you do squats or lunges and see how much better you move!

Neuro Tip: Identify what side of the body a person is less coordinated on and perform the Knee Circle on that side of the body. Or, if your client is having reflexive stability issues in the trunk try the Knee Circle on the opposite side of the body! And then retest!

Linear strength is limited and circular strength is infinite!


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 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

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

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