Instructions

1

Stand with feet hip-width apart, arms extended out to the sides at shoulder height, core engaged, and body weight distributed evenly. Maintain an upright posture with shoulders back.

2

Begin in standing position with arms held horizontally for balance. Ensure core is braced and spine is neutral. No equipment needed for bodyweight variation.

3

Slowly lift one leg by driving the knee upward toward chest while maintaining balance on the standing leg. The non-working leg should flex at the hip and knee, raising it to approximately hip or waist height. Arms remain extended for balance.

4

Drive through the standing leg to extend the lifted leg back down to starting position in a controlled manner. Return to standing position with both feet on the ground before repeating on the opposite leg.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Rectus Abdominis, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Arms Circle Knee Raise is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Plyometrics stability and proprioception during heavy loads.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Rectus Abdominis, Hip Flexors to maintain control of the Body weight.

Exercise Variations

Dumbbell Arms Circle Knee Raise
Cable Arms Circle Knee Raise
Banded Arms Circle Knee Raise

Arms Circle Knee Raise