Knee Circles

A beginner stretch for the calves, hamstrings and quads, with no equipment.

Movement guide

Knee Circles

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusCalves · Hamstrings · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Knee Circles demonstrated on the 3D figure

3D demoKnee CirclesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Anterior Tibialis-SMR demonstrated on the 3D figure

3D demoAnterior Tibialis-SMRIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand with your legs together and hands by your waist.
Now move your knees in a circular motion as you breathe normally.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Calves. Also: Hamstrings, Quads.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Ankle Circles demonstrated on the 3D figure

3D demoAnkle CirclesBeginner · Other / check instructions

Head-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure

3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipment

Knee-to-wall ankle rock demonstrated on the 3D figure

3D demoKnee-to-wall ankle rockBeginner · A wall

Seated calf stretch with a towel demonstrated on the 3D figure

3D demoSeated calf stretch with a towelBeginner · Other / check instructions

Soleus wall stretch demonstrated on the 3D figure

3D demoSoleus wall stretchBeginner · A wall

Tandem stance and heel-to-toe walk demonstrated on the 3D figure

3D demoTandem stance and heel-to-toe walkBeginner · A wall

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Questions people ask

What muscles does the Knee Circles work?

Mainly the calves, with help from the hamstrings and quads.

What equipment do I need for the Knee Circles?

No equipment: your body weight and a little floor space.

Is the Knee Circles good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Anterior Tibialis-SMR.

How do I make the Knee Circles harder?

Progress to the Anterior Tibialis-SMR, or add load, range or slower lowering once your form is solid.