How to do the Circles Knee Stretch
Circles Knee Stretch is a beginner single-joint isolation pushing exercise targeting the Calves in the Lower Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Quadriceps.
Circles Knee Stretch demonstration · © GymiaFit
Circles Knee Stretch at a glance
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Circles Knee Stretch step by step
- 1Stand with your feet shoulder-width apart and your hands on your hips.
- 2Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet.
- 3Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise.
- 4Perform the movement for the desired number of repetitions.
Circles Knee Stretch — questions
What muscles does the Circles Knee Stretch work?
The Circles Knee Stretch primarily targets the Calves. It also recruits the Hamstrings, Quadriceps as secondary movers.
What equipment do I need for the Circles Knee Stretch?
None — the Circles Knee Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Circles Knee Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Circles Knee Stretch?
Ankle Circles, Bodyweight Standing Calf Raise, Calf Push Stretch With Hands Against Wall train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Circles Knee Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.