Firefighters’ knees take on heavy loads during tasks like squatting, lifting, climbing, and moving quickly in unpredictable environments. Closed Chain Knee Circles is a dynamic warm-up exercise designed to improve knee and ankle mobility, activate the surrounding muscles, and ultimately prepare your lower body for the physical demands of firefighting.

Closed Chain Knee Circles Inside Instructions

  • Stand with feet slightly wider than shoulder-width apart
  • Sit back slightly as you place your hands on your thighs
  • Flex your knees as you bring them in, forward, out, and back
  • Shift your weight to your instep, toes, outside foot, and heels as you “draw circles” with your knees
  • Perform repetitions at a slow tempo through your full range of motion for 30 seconds
  • Increase tempo to create a more dynamic movement for another 30 seconds

Closed Chain Knee Circles Outside Instructions

  • Stand with feet slightly wider than shoulder width apart
  • Sit back slightly as you place your hands on your thighs
  • Flex your knees as you bring them out, back, in, and forward
  • Shift your weight to your outside foot, heels, instep, and toes as you “draw circles” with your knees
  • Perform repetitions at a slow tempo through your full range of motion for 30 seconds
  • Increase tempo to create a more dynamic movement for another 30 seconds

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com