Kysero
Try for free

Quadriceps · Beginner

Standing Knee CAR

Standing controlled knee rotation with the thigh supported and the rest of the body held still.

View instructionsAll exercises
Back to all exercises
Standing Knee CAR demonstration

Exercise overview

Training details

QuadricepsHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

2 × 5 / direction

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall on one leg with the opposite thigh lifted and supported at about hip height.
  2. 02Keep the thigh still and slowly straighten the knee as far as you can control.
  3. 03Rotate the lower leg inward and outward through a smooth circular path at the knee.
  4. 04Use a pain-free range and avoid moving the hip or twisting the trunk to create extra motion.
  5. 05Reverse the direction, lower the leg under control, and repeat on the other side.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Knee CAR

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAll-Fours Quadriceps StretchComparable substituteOn-Your-Back Quad StretchComparable substituteSaddle Pose

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder