Circle Weight Plate Below Knees and Behind Back
Dynamic rotational core movement
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Core and obliques |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10 each direction |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand holding weight plate
- Step 2: Circle plate around knees
- Step 3: Continue behind back
- Step 4: Control the motion
- Step 5: Reverse direction
Equipment
- Weight plate optional
Coaching tips
Benefits
Dynamic rotational core movement
Common mistakes
Using momentum only
Make it harder
Heavier plate
Make it easier
Bodyweight rotation
Breathing
Exhale circling
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Intermediate · 3 sets × 8-12 totalGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.