Knee Circles

A lower legs exercise targeting the calves, performed with body weight.

Knee Circles demonstration
Knee Circles — demonstration

Body part

Lower Legs

Equipment

Body Weight

Target muscles

Calves

Secondary muscles

Hamstrings, Quadriceps

How to do Knee Circles

  1. Stand with your legs together and hands by your waist.

  2. Now move your knees in a circular motion as you breathe normally.

  3. Repeat for the recommended amount of repetitions.

Muscles worked

Primary (target)

Calves

Secondary

HamstringsQuadriceps

Related exercises

ankle circles

Body WeightCalves

Anterior Tibialis-SMR

OtherCalves

assisted lying calves stretch

AssistedCalves

band single leg calf raise

BandCalves

band single leg reverse calf raise

BandCalves

band two legs calf raise - (band under both legs) v. 2

BandCalves

All lower legs exercises →

Track Knee Circles in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →