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Knee Circles, starting position 
Knee Circles, finishing position
StretchingbeginnerBodyweight
Knee Circles
Primary
Calves
Secondary
Hamstrings, Quadriceps
Equipment
Bodyweight
Level
beginner
Knee Circles demonstration
How to Perform
- 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.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
CalvesHamstringsQuadriceps
Exercise Details
- Category
- Stretching
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Knee Circles work?
Knee Circles primarily targets the Calves. It also works the Hamstrings, Quadriceps as secondary muscles.
What equipment do I need for Knee Circles?
Knee Circles requires Bodyweight.
Is Knee Circles suitable for beginners?
Yes, Knee Circles is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Knee Circles
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.