Knee Circles
How to do the Knee Circles with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Calves
Hamstrings, Quads
Body Only
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.
Log it, see it on your body.
Every Knee Circles set you log feeds Ascend's anatomy heatmap, so your calves volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Knee Circles fits
The Knee Circles shows up in training built around a specific goal. See how it fits:
More calves exercises
Knee Circles: common questions
What muscles does the Knee Circles work?
The Knee Circles primarily works the Calves. It also recruits the Hamstrings and Quads as supporting muscles.
Is the Knee Circles suitable for beginners?
Yes. The Knee Circles is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Knee Circles?
None. The Knee Circles is a bodyweight exercise, so you can do it without any equipment.
Is the Knee Circles a compound or isolation exercise?
The Knee Circles is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Knee Circles with correct form?
Stand with your legs together and hands by your waist. Follow the full step-by-step above for the complete movement.
Log your Knee Circles sets, free.
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