Bent-Over Knee Rotation
The Bent-Over Knee Rotation mainly works the quads, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Bent-Over Knee Rotation Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Upper Calf (gastrocnemius)
How to do the Bent-Over Knee Rotation
Stand tall with your feet together and gently bend your knees while hinging forward at your hips.
Place your hands lightly on top of your kneecaps for light support and balance.
Rotate both knees in a smooth clockwise circle, guiding the movement gently with your hands.
Complete several smooth circles in one direction before reversing the rotation counter-clockwise.
Bent-Over Knee Rotation FAQs
What muscles does the Bent-Over Knee Rotation work?
The Bent-Over Knee Rotation mainly works the quads, with help from the calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Bent-Over Knee Rotation?
None. The Bent-Over Knee Rotation is a bodyweight exercise, so you can do it anywhere.
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