Arms Circles Knee Raise
Tone your arms and strengthen your core! This exercise combines cardio and coordination for a full-body boost.
The Arms Circles Knee Raise mainly works the core and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Arms Circles Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Side Shoulder (lateral deltoid)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Arms Circles Knee Raise Variations and Alternatives
How to do the Arms Circles Knee Raise
Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
Begin by engaging your core and maintaining a straight back.
Slowly raise one knee up towards your chest while keeping your arms straight and parallel to the floor.
As you raise your knee, begin to rotate your arms in a controlled circular motion. Make sure to keep your arms at the same height throughout the movement.
Lower your knee back to the starting position while continuing the arms circle.
Repeat the knee raise with the opposite leg while maintaining the arms circle.
Alternate knee raises each time, making sure to keep the core engaged and the arms moving in a smooth circle.
Perform the prescribed number of repetitions for each leg.
Note: Make sure to perform the movements with control and do not rush the exercise to prevent any strain or injury.
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Arms Circles Knee Raise FAQs
What muscles does the Arms Circles Knee Raise work?
The Arms Circles Knee Raise mainly works the core and shoulders, with help from the traps. The main muscles are the rectus abdominis and lateral deltoid.
What equipment do you need for the Arms Circles Knee Raise?
None. The Arms Circles Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Arms Circles Knee Raise variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating In-Place Front-Kick Arm Circles, Stepback Arm Circles and In-Place Arm Step Raise.
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