Side Kneeling Leg Circles
Tone your hips and glutes with controlled leg circles. Feel the burn and improve stability!
The Side Kneeling Leg Circles mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Side Kneeling Leg Circles Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Side Kneeling Leg Circles Variations and Alternatives
How to do the Side Kneeling Leg Circles
Start in a four-point kneeling position with your hands directly under your shoulders and knees directly under your hips.
Keeping your back flat and core engaged, lift one knee off the floor and extend the same leg out to the side with your foot flexed.
Slowly draw small circles in the air with your lifted leg. The movement should come from your hip, and your foot should stay in line with or slightly higher than your hip.
Keep the movement controlled, and do not allow your body to lean or compensate by shifting too much weight onto one side.
Perform the desired number of repetitions, then switch to the other leg and repeat.
For an increased challenge, increase the size of the circles or add a light ankle weight.
Variations of this exercise can include performing the circles in the opposite direction or lifting the leg to the back instead of to the side (fire hydrants). It's important to keep the core engaged throughout the exercise to maintain stability and to maximize the effectiveness of the leg circles.
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Side Kneeling Leg Circles FAQs
What muscles does the Side Kneeling Leg Circles work?
The Side Kneeling Leg Circles mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Side Kneeling Leg Circles?
None. The Side Kneeling Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Kneeling Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side 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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