I'm interested in
Visual demonstration of the Bouncing Circle Draw exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders Quadriceps
Secondary muscles
Biceps Calves
Equipment
Bodyweight
Exercise guide

Bouncing Circle Draw

4 steps Updated 29/08/2026

Bouncing Circle Draw is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids).

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, legs slightly bent, and your hands lightly bent in front of your hips.
  2. Slowly straighten your legs while simultaneously drawing circles with your hands, moving them outward and upward.
  3. Encircle your hands inward, bringing them close together and downward as you bend your knees back to the starting position.
  4. Repeat the movement for the desired number of repetitions or duration.
Continue from here
Visual demonstration of the 4 Corners Curtsy exercise 4 Corners Curtsy Shoulders · Glutes Visual demonstration of the Air Punches March exercise Air Punches March Shoulders · Quadriceps Visual demonstration of the Archer Step Back exercise Archer Step Back Shoulders · Biceps Visual demonstration of the Archer Stepback exercise Archer Stepback Shoulders · Biceps

Last updated: 29/08/2026

Back to all exercises
Bouncing Circle Draw

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.