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Exercises › Calves › Knee Circles

Knee Circles

Knee Circles is a beginner compound bodyweight stretching that mainly works your calves, with help from your hamstrings and quads.

💪 Calves🏋️ Bodyweight📈 Beginner🔗 Compound🎯 2-3 holds of 20-30 seconds per side
Knee Circles: starting position
Starting position
Knee Circles: end position
End position

How to do the knee circles

  1. Stand with your legs together and hands by your waist.
  2. Now move your knees in a circular motion as you breathe normally.
  3. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: CalvesSecondary: HamstringsSecondary: Quads

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Knee Circles alternatives

Exercises that train the same main muscle, including options with other equipment.

Ankle CirclesBodyweight · BeginnerPeroneals StretchOther · IntermediateSeated Calf StretchBodyweight · BeginnerStanding Gastrocnemius Calf StretchBodyweight · BeginnerCalf Stretch Elbows Against WallBodyweight · BeginnerCalf Stretch Hands Against WallBodyweight · Beginner

FAQ

What muscles does the knee circles work?

It mainly works your calves; your hamstrings and quads assist.

How many sets and reps of knee circles should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the knee circles good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More calves exercises →