Standing Against-Wall Leg Half-Circles
Improve hip mobility & stability! Do controlled leg circles against a wall for balance. Feel the burn with each rep.
The Standing Against-Wall Leg Half-Circles mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and quads. No equipment needed: it uses just your bodyweight.
Standing Against-Wall Leg Half-Circles Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Standing Against-Wall Leg Half-Circles Variations and Alternatives
How to do the Standing Against-Wall Leg Half-Circles
Starting Position:
Stand facing a wall with your feet shoulder-width apart.
Place your hands against the wall for support, keeping your arms straight and extended.
Body Alignment:
Ensure your body is aligned straight with your head, torso, and legs forming a straight line.
Engage your core to help maintain balance.
Movement:
Lift your right leg behind you, keeping it straight.
Begin to move your right leg in a half-circle motion to the side and then return it to the starting position.
Ensure that your toe points while moving, creating a smooth arc.
Repetition:
Perform 10-15 repetitions on the right leg.
Switch to the left leg and repeat the movement.
Breathing:
Inhale as you lift your leg.
Exhale as you return your leg to the starting position.
Form Tips:
Keep your upper body as still as possible; focus on moving just the hip joint.
Maintain balance by pressing your hands against the wall.
Cool Down:
After completing the repetitions, shake out your legs to relieve any tension.
Standing Against-Wall Leg Half-Circles FAQs
What muscles does the Standing Against-Wall Leg Half-Circles work?
The Standing Against-Wall Leg Half-Circles mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and quads. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Standing Against-Wall Leg Half-Circles?
None. The Standing Against-Wall Leg Half-Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Against-Wall Leg Half-Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Against-Wall Leg Half-Circles variations and alternatives?
Similar exercises include the Alternating Against-Wall Leg Sit Kick, Bodyweight Standing Hip Extension, Deep Lunge Circle and Hip Downward Dog Circle.
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