Circles Knee Stretch

Instructions

1
Stand upright with feet shoulder-width apart, arms at sides or hands on hips, core engaged, and body weight distributed evenly across both feet
2
Prepare by maintaining an upright posture with a neutral spine, slight forward gaze, and feet firmly planted on the ground
3
Lower your body by bending at the knees and hips, descending in a controlled manner as if sitting back into a chair, keeping chest up and weight in heels until thighs reach approximately parallel to ground or desired depth
4
Drive through the heels and extend the knees and hips simultaneously to stand back up to the starting position, squeezing the quadriceps and glutes at the top of the movement
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGastrocnemius, Soleus, Gluteus Maximus, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

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

Benefits

  • Reduces the likelihood of Calves injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Significantly enhances the structural integrity and power of the Quadriceps.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Circles Knee Stretch
  • Cable Circles Knee Stretch
  • Banded Circles Knee Stretch

Frequently Asked Questions