Knee Circles
The Knee Circles is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Calves, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The calves handles the primary load during this movement. The hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Knee Circles work?
The Knee Circles primarily works the Calves. Secondary muscles include the Hamstrings, Quadriceps, which assist during the movement.
Is the Knee Circles good for beginners?
Yes, the Knee Circles is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Knee Circles?
You need no equipment — just your bodyweight to perform the Knee Circles. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.