Target Muscles
| Basic Muscle Groups |
|---|
| Calves (Main Target) |
| Quadriceps |
| Advanced Muscle Groups |
|---|
| Gastrocnemius |
| Soleus |
Difficulty
Steps
Stand with feet shoulder-width apart and arms extended out to the sides.
Bend your knees slightly and rise up onto the balls of your feet.
Draw a circle with your heels, keeping the movement controlled and deliberate.
Continue for the desired number of repetitions, then reverse the direction of the circle.
Benefits
The bouncing circle draw is a calf-strengthening exercise that targets the gastrocnemius and soleus muscles. It improves ankle stability, mobility, and strength, which are important for activities like running, jumping, and walking.
Equipments
