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Upper Legs · Body Weight
Bouncing Circle Draw
Bouncing Circle Draw is an intermediate compound strength exercise that works the quads (upper legs), with the calves and biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Shoulders · Deltoids
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Biceps · Biceps Brachii
How to do Bouncing Circle Draw
- Stand with your feet shoulder-width apart, legs slightly bent, and your hands lightly bent in front of your hips.
- Slowly straighten your legs while simultaneously drawing circles with your hands, moving them outward and upward.
- Encircle your hands inward, bringing them close together and downward as you bend your knees back to the starting position.
- Repeat the movement for the desired number of repetitions or duration.
Form tips
- Maintain a slight bend in your knees throughout the exercise to reduce strain on your joints.
- Keep your shoulders relaxed to avoid tension and enhance fluidity in your movements.
- Focus on maintaining a consistent rhythm with both the leg movements and the circular hand motions.
Bouncing Circle Draw alternatives
More quads exercises
Bouncing Circle Draw FAQ
What muscles does Bouncing Circle Draw work?
Bouncing Circle Draw mainly works the quads in the upper legs (Quadriceps Femoris and Deltoids). The calves and biceps work as secondary muscles.
What equipment do you need for Bouncing Circle Draw?
None. Bouncing Circle Draw is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bouncing Circle Draw should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bouncing Circle Draw good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bouncing Circle Draw burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bouncing Circle Draw?
Other exercises for the quads include Exercise Ball Wall Squat, The Wall Ball, Hack Squat Machine Squat and Barbell Side Split Squat.
For developers
Use Bouncing Circle Draw in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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