Knee Circles

A beginner stretching exercise for the calves, done with just your bodyweight.

Main muscles: Calves
Also works: Hamstrings and Quads
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Knee Circles

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Knee Circles

Questions

What muscles does the Knee Circles work?

Mainly the calves, with the hamstrings and quads helping.

Is the Knee Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Knee Circles?

Good alternatives that train the calves: Ankle Circles, Calf Stretch Elbows Against Wall, Calf Stretch Hands Against Wall or Seated Calf Stretch.

How many sets and reps of the Knee Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).