How to Do Circles Knee Stretch

Circles Knee Stretch is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Circles Knee Stretch

  1. 01Stand with feet together and place the hands lightly on the kneecaps.
  2. 02Bend the knees slightly and begin moving them in a clockwise circular motion.
  3. 03Rotate the knees through a full range of motion while keeping the feet flat on the ground.
  4. 04Switch directions to counter-clockwise after the desired number of repetitions.
  5. 05Maintain a steady breath and keep the movement within a pain-free range.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Circles Knee Stretch

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on moving only the patella in a circular path to improve synovial fluid flow in the knee joint.

Same coaching engine used inside the A90 app

05 / FAQ

Circles Knee Stretch questions

What muscles does Circles Knee Stretch work?

Circles Knee Stretch is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Circles Knee Stretch correctly?

Stand with feet together and place the hands lightly on the kneecaps. Bend the knees slightly and begin moving them in a clockwise circular motion. Rotate the knees through a full range of motion while keeping the feet flat on the ground. Switch directions to counter-clockwise after the desired number of repetitions. Maintain a steady breath and keep the movement within a pain-free range.

What is the A90 coach tip for Circles Knee Stretch?

Focus on moving only the patella in a circular path to improve synovial fluid flow in the knee joint.

Is Circles Knee Stretch suitable for beginners?

Circles Knee Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Circles Knee Stretch?

No. Circles Knee Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes circles knee stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime