Kneeling Leg Circle
How to do it
Starting position
- Kneel on the mat, get down on all fours, and place both hands on the floor.
- Look down at the mat and lightly brace your core.
- Lift one leg out to the side and bend your knee.
Movement
- Draw a large circle in the air with your raised leg.
- Make smooth circles from front to back.
- Switch directions and repeat for the set time.
Breathing
Maintain natural, deep breathing while drawing circles.
Trainer tips
- Lie face down with your wrists under your shoulders
- Keep your knee raised and draw large circles
- Keep your hips steady so they don't sway
Cautions
- Lifting your leg excessively high strains your lower back, so be careful.
- Overarching the lower back and opening the hips
- Swinging the legs with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Abs · Adductors |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec (one side at a time) |
12 similar exercises
Representative exercise: Kneeling Leg Circle
- Kneeling Leg Half Circle
- Kneeling Side Leg Circle
- Kneeling Straight Leg Circle
- Seated Single Leg Half Circle
- Resistance Band Kneeling Leg Half Circle
- Kneeling Leg Half Circle on Bench
- Seated Alternating Leg Circle Draw on a Chair
- Resistance Band Kneeling Leg Half Circle on Bench
- Half Seated Leg Circle
- Kneeling Forward Hip Circles
- Kneeling Backward Hip Circles
- Kneeling Outward Circle Leg on bench
Related exercises
90/90 SwitchHarder90/90 StretchHarderKneeling External RotationSimilar exerciseFigure-4 Glute StretchSimilar exerciseLying Hip RotationSimilar exerciseFoam Roller Recumbent Glute Stretch (Crossed Legs)Same muscle · different equipmentLying Leg Hang Abductor StretchSame muscle · different equipmentMassage Ball Gluteus Maximus StretchSame muscle · different equipmentStability Ball Tensor Fasciae Latae RollSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.