Knee Circles
Knee Circles is a beginner-level compound in the stretching category that primarily works the calves. It also recruits the hamstrings and quads. It is performed with bodyweight.
How to do it
- 1Stand with your legs together and hands by your waist.
- 2Now move your knees in a circular motion as you breathe normally.
- 3Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.