Kneeling Straight-Leg Circle
Tone your glutes & improve hip mobility with Kneeling Straight-Leg Circles! Strengthen your core & legs with this targeted exercise.
The Kneeling Straight-Leg Circle mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Kneeling Straight-Leg Circle Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Kneeling Straight-Leg Circle Variations and Alternatives
How to do the Kneeling Straight-Leg Circle
Begin by kneeling on the ground on all fours. Place your hands directly under your shoulders and your knees under your hips.
Engage your core and maintain a neutral spine throughout the exercise.
Extend one leg straight back, keeping your foot flexed and your hip facing the ground.
Slowly lift the extended leg to hip height, then draw small to medium-sized circles in the air with your toes. Keep your movements controlled, engaging your glute muscles.
Complete the desired number of repetitions, creating circles in a clockwise direction. Then reverse the direction, drawing circles counterclockwise for the same number of reps.
Return your leg to the starting position, and repeat on the other side.
Ensure that your movements are controlled and that the rest of your body remains still. The movement should be isolated to the hip and leg.
Tips: - Keep the movements slow and controlled. - Avoid letting your hips tilt or rotate as you perform the leg circles. - Breathe consistently throughout the exercise. - To increase difficulty, add ankle weights or increase the size of the circles while maintaining form.
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Kneeling Straight-Leg Circle FAQs
What muscles does the Kneeling Straight-Leg Circle work?
The Kneeling Straight-Leg Circle mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Kneeling Straight-Leg Circle?
None. The Kneeling Straight-Leg Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Straight-Leg Circle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Straight-Leg Circle variations and alternatives?
Similar exercises include the Ankle Circle, Arms Circles Knee Raise, Bent Leg Circles Kick and Knee Circles Stretch.
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