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Visual demonstration of the Circles Knee Stretch exercise

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Beginner

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

Circles Knee Stretch

4 steps Updated 29/08/2026

Circles Knee Stretch is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Hamstrings (Biceps Femoris, Semitendinosus using Yoga Mat.

Step by step

How to perform it

  1. Begin by standing with your feet together and knees slightly bent. Place your hands on your hips for support.
  2. Keeping your knees together, bend them together and slowly rotate them in a circular motion to the right, making small controlled circles.
  3. Continue circling your knees for the desired number of repetitions, then reverse the direction of the circles and rotate to the left.
  4. Maintain a steady pace and keep your upper body relaxed throughout the exercise.
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Last updated: 29/08/2026

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Circles Knee Stretch

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