List of Knee Stretches
This page provides instructions for a variety of knee stretches. These stretches are used to warm-up and stretch the muscles & tendons that support the knee. They are also used by some martial artists to improve flexibility and/or reduce the potential for some martial arts injuries (i.e. muscle strains).
Knee stretches are focused on the muscles (i.e. quadriceps muscles) and tendons that surround and/or are attached to the bones of the knee. These stretches are utilized by martial artists in order to prepare their knees for kicking techniques, grappling, kata, etc.
Before any training session, martial artists should stretch and warm-up. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional flexibility exercises & stretches, please visit Black Belt Wiki’s section on Martial Arts Stretches.
Knee Stretches – Written and/or video instructions
- Butterfly Stretch
- Hurdler Stretch
- Knee Circles – This stretch is also know as Knee Rotations.
- Lying Down Hamstring Stretch
- Modified Hurdler Stretch – This stretch puts less pressure on the knee when compared to the traditional Hurdler Stretch.
- Prone Quadriceps Stretch
- Runner’s Calf Stretch
- Seated Shin Stretch
- Standing Calf Stretch
- Standing Hamstring Stretch
- Standing IT Band Stretch
- Standing Quadriceps Stretch
- Standing Shin Stretch
Instructional Videos for Knee Stretches