PlanWorkouts

Exercise 0257 · REF X7jbxra

Circles Knee Stretch exercise animation

Circles Knee Stretch

Category
Lower Legs
Equipment
Body Weight
Target
Calves

Circling the knee through small controlled rotations stretches and mobilizes the calf and surrounding lower-leg tissue, a gentler approach than a static standing calf stretch. It's typically used as a warm-up drill rather than a post-workout stretch, since the movement itself helps loosen the joint before it's asked to work. Keeping the circles slow and controlled matters more than the size of the circle.

How to Do the Circles Knee Stretch

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Bend your knees slightly and lift your heels off the ground, balancing on the balls of your feet.
  3. Keeping your knees bent, rotate your knees in a circular motion, first clockwise and then counterclockwise.
  4. Perform the movement for the desired number of repetitions.

Muscles Worked

The Circles Knee Stretch primarily targets the Calves, with Hamstrings as the primary synergist muscle group, along with the Quadriceps.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have body weight? These target the same calves with different equipment.

Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves Cable Standing Calf Raise Cable Standing Calf Raise Cable · Calves

FAQ

What muscles does the Circles Knee Stretch work?
The Circles Knee Stretch primarily targets the calves, with the hamstrings and quadriceps assisting.
What equipment do I need for the Circles Knee Stretch?
The Circles Knee Stretch is done with no equipment — just body weight.
What's a good alternative to the Circles Knee Stretch?
If you don't have access to the space or setup it needs, the Assisted Lying Calves Stretch targets the same calves using assisted instead.