Kneeling Leg Circles
Sculpt your glutes & improve hip mobility! Kneeling Leg Circles offer a controlled burn and build stability.
The Kneeling Leg Circles mainly works the glutes & hips and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Kneeling Leg Circles Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Kneeling Leg Circles Variations and Alternatives
How to do the Kneeling Leg Circles
Start in a tabletop position: on your hands and knees, with your knees under your hips and your hands under your shoulders. Ensure your spine is in a neutral position.
Keeping your core engaged, lift one leg off the ground and extend it behind you, keeping the knee slightly bent.
Slowly begin to draw circles in the air with the lifted leg. The motion should come from the hip, involving the glute muscles.
Perform the circles in a controlled manner, maintaining stability with the rest of your body to avoid rocking side to side.
After completing the desired number of circles in one direction, switch directions and repeat the same number of circles.
Lower the leg back to the starting position and repeat the exercise with the opposite leg.
Execute the desired number of sets, alternating legs with each set.
Tips: Keep your movements slow and controlled to focus on engaging the primary and secondary muscle groups. To increase the difficulty, you can add ankle weights or increase the size of the circles, but this should only be done once you've mastered the exercise without additional weight. Make sure to keep your neck neutral by looking down at the mat, not straining upwards or sideways.
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Kneeling Leg Circles FAQs
What muscles does the Kneeling Leg Circles work?
The Kneeling Leg Circles mainly works the glutes & hips and core, with help from the lower back. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Kneeling Leg Circles?
None. The Kneeling Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Leg Circles variations and alternatives?
Similar exercises include the Ankle Circle, Bent Leg Circles Kick, Knee Circles Stretch and Deep Lunge Circle.
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