Bouncing Circle Draw

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Extend your arms straight out to your sides at shoulder height, palms facing forward.
3. Engage your core and maintain an upright posture with your gaze forward.

How to do it

1. Lower into a shallow squat while simultaneously drawing small, controlled circles with your arms.
2. At the bottom of the squat, perform a small, rhythmic bounce by slightly extending and then re-flexing the knees.
3. Drive through the balls of your feet to return to a standing position, finishing with a calf raise.
4. Inhale as you lower into the squat and exhale as you drive upward, keeping the arm circles consistent throughout.

Form checklist

• Keep your chest lifted and shoulders back to avoid rounding the spine.
• Ensure your knees track in line with your toes during the squat and bounce.
• Maintain a steady tempo with the arm circles, ensuring they don't drop below shoulder height.
• Keep your core tight to stabilize your torso during the bouncing phase.

Pro tips

• Focus on 'drawing' with your fingertips to maximize tension in the deltoids and upper pectorals.
• Squeeze your calves at the peak of the movement to ensure full lower-leg engagement.
• Coordinate the rhythm so one full arm circle is completed for every bounce.

Make it harder

• Increase the speed of the arm circles while slowing down the squat tempo for a greater metabolic challenge.
• Perform the entire movement while holding small weights or water bottles to increase resistance on the shoulders.

Frequently asked

What muscles does the bouncing circle draw work?

The bouncing circle draw primarily targets the calves and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the bouncing circle draw?

The bouncing circle draw requires no equipment — just your body weight.

Is the bouncing circle draw good for beginners?

Yes. The bouncing circle draw is a beginner-friendly movement and a strong foundation to build on.

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