Circles Knee Stretch
Circles Knee Stretch pairs pure bodyweight leverage with control through the whole range — simple enough to learn in one session.
How to do Circles Knee Stretch
- Stand with your feet shoulder-width apart and your hands on your hips.
- Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet.
- Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise.
- Perform the movement for the desired number of repetitions.
Circles Knee Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Circles Knee Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Circles Knee Stretch
Swap Circles Knee Stretch For
Circles Knee Stretch — Frequently Asked Questions
How do you do the Circles Knee Stretch?
Stand with your feet shoulder-width apart and your hands on your hips. Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet. Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Circles Knee Stretch work?
The Circles Knee Stretch primarily targets the calves. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Circles Knee Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Circles Knee Stretch good for beginners?
Yes. The Circles Knee Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Circles Knee Stretch?
Try the Peroneals Stretch, Assisted Lying Calves Stretch or the Band Two Legs Calf Raise - (band Under Both Legs) V. 2. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.
