SHIFT Fit
Supine knee rolls
Supine knee rolls: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with knees bent and feet down.
- Let knees move together a little to one side. Keep shoulders on mat. Bring both knees back to the centre before changing sides.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep shoulders on mat. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | mat |
| beginner | 2 sets × 5 reps; 45s rest between sets. | mat |
| beginner | 2 sets × 8 reps; 60s rest between sets. | mat |
| beginner | 1 set × 8 reps. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Forcing the back to end range; holding the breath; moving abruptly. Exercise check: Keep shoulders on mat.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.