Bench Kneeling Leg Half-Circles
Sculpt your glutes & hips with Bench Kneeling Leg Half-Circles! This exercise will give you a toned lower body by helping to improve strength and mobility.
The Bench Kneeling Leg Half-Circles mainly works the glutes & hips and core, with help from the hamstrings and lower back. You'll need: exercise bench.
Required Equipment
Bench Kneeling Leg Half-Circles Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Bench Kneeling Leg Half-Circles Variations and Alternatives
How to do the Bench Kneeling Leg Half-Circles
Begin by kneeling on a flat bench with your hands placed firmly on the bench for balance. Your knees should be hip-width apart.
Extend one leg out to the side, keeping it straight and parallel to the bench. This will be your starting position.
Engage your core and glutes to raise the extended leg up and behind you in a controlled half-circle motion, moving it as far back as your flexibility allows without compromising your form.
Pause briefly at the top of the movement when your leg is lifted behind you.
Slowly lower your leg, continuing the half-circle trajectory until it's back in the starting position, extended to the side of the bench.
Complete the desired number of repetitions, maintaining a slow, controlled pace to maximize glute and hip engagement.
After completing the set on one side, switch legs and repeat to target the other side.
Keep your back straight and core engaged throughout the movement to provide stability and prevent any strain on your lower back.
Movement should be controlled; avoid using momentum to swing your leg, and focus on using muscle strength to perform the half-circle.
Ensure you do not lift to the point of pain or discomfort. The range of motion should be within your comfort zone, while still challenging the muscles.
Breathe smoothly throughout the exercise, exhaling as you lift your leg and inhaling as you bring it back to the starting position.
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Bench Kneeling Leg Half-Circles FAQs
What muscles does the Bench Kneeling Leg Half-Circles work?
The Bench Kneeling Leg Half-Circles mainly works the glutes & hips and core, with help from the hamstrings and lower back. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Bench Kneeling Leg Half-Circles?
Exercise bench.
What workout day should the Bench Kneeling Leg Half-Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Kneeling Leg Half-Circles variations and alternatives?
Similar exercises include the Bent Leg Circles Kick, Chair Supported Half-Circles Draw, Half Kneeling Glute Stretch and Seated Half Leg Circles.
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