Bouncing circle draw

Category

Calisthenics

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Deltoids

Secondary muscles

Gastrocnemius, Soleus, Biceps Brachii

How to do 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.

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.