Bouncing Draw Circle
Improve mobility & coordination with Bouncing Draw Circle! This warm-up engages your core, shoulders, and legs in a rhythmic, fluid motion.
The Bouncing Draw Circle is a compound exercise that mainly works the chest and core, with help from the quads and calves / shins. No equipment needed: it uses just your bodyweight.
Bouncing Draw Circle Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Bouncing Draw Circle Variations and Alternatives
How to do the Bouncing Draw Circle
Stand straight with your feet shoulder-width apart, and your arms by your sides.
Move into a shallow squat by bending your knees slightly, engaging your core and bring your center of gravity slightly lower.
Begin to draw a circle in the air with your arms. First, raise your arms straight out to your sides at shoulder height.
Continue to lift your arms and draw the circle until your hands meet above your head.
Reverse the circle by separating your hands and moving them back down to shoulder height, and then lower them back to your sides.
Add a small bounce with each circular motion to engage your legs and core further, squatting down slightly as your arms descend and gently rising as your arms ascend.
Ensure that your movements are controlled and rhythmic, coordinating the arm motion with the squatting bounce.
Repeat this motion for the desired number of repetitions or duration, keeping your core engaged and movements fluid throughout.
This exercise can help improve joint mobility, particularly in the shoulders, as well as enhance coordination and rhythm. It can also serve as a light warm-up activity.
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Bouncing Draw Circle FAQs
What muscles does the Bouncing Draw Circle work?
The Bouncing Draw Circle mainly works the chest and core, with help from the quads and calves / shins. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Bouncing Draw Circle?
None. The Bouncing Draw Circle is a bodyweight exercise, so you can do it anywhere.
Is the Bouncing Draw Circle a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bouncing Draw Circle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bouncing Draw Circle variations and alternatives?
Similar exercises include the Arms Circles Front Step, In-Place Arm Circles Marching, Arm Full-Circles Squat and Balloon Drill.
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