Bent Leg Circles Kick
Tone your glutes & hips with Bent Leg Circles Kick! A simple, yet effective exercise you can do anywhere. Get started today!
The Bent Leg Circles Kick mainly works the glutes & hips and core, with help from the quads. No equipment needed: it uses just your bodyweight.
Bent Leg Circles Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris)
Bent Leg Circles Kick Variations and Alternatives
How to do the Bent Leg Circles Kick
Bent Leg Circle Kick Instructions
Starting Position:
Begin on all fours on a comfortable surface, such as a yoga mat.
Your hands should be directly under your shoulders, and your knees should be under your hips.
Engage your core to keep your back straight.
**Movement 1. Begin Movement: Lift your right knee off the ground and bend it at a 90-degree angle.
2. Circle: From this position, move your knee in a circular motion, keeping the movement controlled and your core engaged.
Start by moving your knee outwards to the side, then up towards the ceiling, and finally back down towards the starting position.
Repetitions: Complete 5-10 circles in one direction.
Reverse Direction: After completing the circles, reverse the direction and do another 5-10 circles.
Target Muscles:
This exercise primarily targets the glutes, hip flexors, and stabilizing muscles in the core and lower body.
Tips for Success:
Maintain a steady breathing pattern throughout the movement.
Ensure that your hips remain level and do not rock side to side as you perform the circles.
Keep your upper body relaxed and avoid tensing your shoulders.
End Position:
Return your knee to the starting position on all fours.
Repeat the entire movement with the left leg.
Finish: After completing both legs, take a moment to stretch your hips and lower back if needed.
Bent Leg Circles Kick FAQs
What muscles does the Bent Leg Circles Kick work?
The Bent Leg Circles Kick mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Bent Leg Circles Kick?
None. The Bent Leg Circles Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bent Leg Circles Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bent Leg Circles Kick variations and alternatives?
Similar exercises include the Basic to Cross Donkey Kick, Bear Sit Kickout, Back & Bent-Knee to Side-Kick and Side-Kick Bent-Leg.
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