Resistance-Band Bench Kneeling Leg Half-Circles
Target glutes & hips with resistance band leg half-circles. Kneel on a bench for stability & controlled movement. Tone & strengthen!
The Resistance-Band Bench Kneeling Leg Half-Circles mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. You'll need: exercise bench or resistance bands.
Required Equipment
Resistance-Band Bench Kneeling Leg Half-Circles Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Resistance-Band Bench Kneeling Leg Half-Circles Variations and Alternatives
How to do the Resistance-Band Bench Kneeling Leg Half-Circles
Start by selecting an appropriate resistance band strength and securing it just above your knees.
Kneel on a bench with your hands placed flat on the surface for support, ensuring that your back is straight and core is engaged.
Extend one leg back and slightly to the side with the band around it, keeping the leg straight.
With controlled movement, raise the extended leg up and around in a half-circle motion, moving it towards the other side while keeping your hips square to the bench.
Slowly reverse the movement, bringing your leg back to the starting position while maintaining tension on the band.
Complete the desired number of repetitions with one leg before switching to the other leg.
Repeat for the desired number of sets.
Ensure to keep movements controlled and focus on using the glutes and hip muscles to perform the movement rather than relying on momentum. Adjust the resistance of the band as necessary to achieve effective muscle engagement while maintaining good form.
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Resistance-Band Bench Kneeling Leg Half-Circles FAQs
What muscles does the Resistance-Band Bench Kneeling Leg Half-Circles work?
The Resistance-Band Bench Kneeling Leg Half-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 Resistance-Band Bench Kneeling Leg Half-Circles?
Exercise bench or resistance bands.
What workout day should the Resistance-Band Bench Kneeling Leg Half-Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Bench Kneeling Leg Half-Circles variations and alternatives?
Similar exercises include the Band Kneeling Rear Kick, Band Seated Hip External Rotation, Band Seated Hip Internal Rotation and Band Seated Leg Extension.
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