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18
Workout

Morning Knee Mobilization

~3 min.
~36 kcal
⁉️ Comments

The knees are among the most heavily loaded joints in the body. They work every day: when walking, climbing stairs, and getting up from a chair. That is why, in the morning after a night of rest, they especially need a gentle "warm-up" before the full demands of the day are placed on them.

This workout is designed for gentle mobilization of the knee joints and the surrounding muscles. It helps improve mobility, activate the stabilizers of the hip and lower leg, reduce morning stiffness, and prepare the legs for movement. The exercises are selected so that the load increases gradually — from stretching to coordination and strength elements.

  • Suitable for those who experience stiffness in the knees in the morning or after prolonged sitting.
  • Recommended for a sedentary lifestyle and as a preventive measure against knee injuries.
  • Difficulty level — easy: suitable for beginners, older adults, and those returning to exercise after a break.

Perform the exercises at a calm pace and pay attention to the position of your knee — it should not collapse inward. If you feel discomfort in the joint, reduce your range of motion, but do not skip the workout: regular, gentle activity is the best way to support knee health.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
Rotation 1
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
W extension
1
Level: 1
8
Squats
3
Level: 1
20
Lunge with rotation
5
Level: 1
5
Rotation 2
1
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Single leg hip hinge
1
Level: 2
5
Lunges L
1
Level: 1
6
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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