Knee Circles
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.
How to program the Knee Circles
Sets and reps
As a compound movement, the Knee Circles responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Knee Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Knee Circles into a plan
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Frequently asked questions
What muscles does the Knee Circles work?
The Knee Circles primarily targets the Calves. It also recruits the Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Knee Circles?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Knee Circles should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
