Kneeling Leg Half-Circles
Sculpt your glutes & improve hip mobility with Kneeling Leg Half-Circles! A simple, effective exercise you can do anywhere.
The Kneeling Leg Half-Circles mainly works the glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Kneeling Leg Half-Circles Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Kneeling Leg Half-Circles Variations and Alternatives
How to do the Kneeling Leg Half-Circles
Start in a kneeling position on all fours, with your hands placed directly under your shoulders and your knees under your hips.
Keep your back straight and your core engaged throughout the exercise.
Extend one leg backward, straightening it fully without arching your back.
Lift the extended leg up towards the ceiling while keeping your hips square to the ground.
Begin to draw a half-circle with your extended leg, moving it out to the side as far as comfortably possible, and then lowering it down to touch the floor (if possible) without resting your weight on it.
Reverse the movement by lifting your leg back up to the side and then completing the half-circle by bringing it back towards the ceiling and to its starting position.
Perform the desired number of repetitions, then repeat on the other side.
Tips: Move in a controlled manner to maximize engagement of the glute and hip muscles. Make sure not to let your hips drop or sag to prevent strain on your lower back. Adjust the size of your half-circle according to your flexibility and hip mobility. Breathe evenly throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.
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Kneeling Leg Half-Circles FAQs
What muscles does the Kneeling Leg Half-Circles work?
The Kneeling Leg Half-Circles mainly works the glutes & hips, with help from the core and hamstrings. The main muscles are the gluteus maximus.
What equipment do you need for the Kneeling Leg Half-Circles?
None. The Kneeling Leg Half-Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Leg Half-Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Leg Half-Circles variations and alternatives?
Similar exercises include the Bent Leg Circles Kick, Knee Circles Stretch, Deep Lunge Circle and Hip Downward Dog Circle.
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