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Kneeling Leg Half Circle

Kneeling Leg Half Circle

The Kneeling Leg Half Circle is a dynamic exercise that targets the muscles of the lower body, particularly the hips, glutes, and thighs. This exercise is performed on your hands and knees, making it a low-impact option suitable for individuals of all fitness levels. To begin the Kneeling Leg Half Circle, position yourself on all fours with your hands directly under your shoulders and your knees hip-width apart. Keep your core engaged and maintain a neutral spine throughout the exercise. From this starting position, extend one leg straight out behind you, keeping it parallel to the floor. Maintain a slight bend in your knee to prevent hyperextension. Engage your glutes and begin to trace a half circle with your extended leg, moving it out to the side and then bringing it back toward your opposite shoulder. Focus on maintaining control and stability throughout the movement. Feel the activation in your glutes and outer thigh muscles as you perform this exercise. Complete the desired number of repetitions with one leg before switching to the other side. The Kneeling Leg Half Circle is an excellent exercise for improving lower body strength, stability, and hip mobility. It can be incorporated into your warm-up routine to activate the muscles before more intense workouts or used as a standalone exercise to target specific muscle groups. Keep in mind that proper form and technique are crucial for maximizing the benefits and minimizing the risk of injury.


  • Start by kneeling on the ground with your hands placed shoulder-width apart in front of you.
  • Extend one leg straight out to the side, keeping your foot flexed and toes pointing forward.
  • Slowly lift your extended leg off the ground, moving it in a half-circle motion towards the opposite side of your body.
  • Continue the motion until your leg is extended out to the side once again.
  • Reverse the movement and lower your leg back down to the starting position.
  • Repeat the exercise for the desired number of repetitions and then switch to the other leg.

Tips & Tricks

  • Engage your core muscles throughout the entire movement
  • Keep your movements controlled and avoid jerking or swinging
  • Maintain proper alignment of your spine and keep your back straight
  • Focus on your breathing, exhaling as you lift or rotate your leg and inhaling as you return to the starting position
  • Start with lighter weights or resistance bands and gradually increase the intensity as you become more comfortable with the exercise
  • Take time to stretch and warm up before performing the exercise to prevent injury
  • Listen to your body and modify the exercise if you experience any discomfort or pain
  • Combine the kneeling leg half circle with other exercises to create a full body workout routine
  • Invest in a quality exercise mat or padded surface to provide comfort and support while kneeling
  • Track your progress and set specific goals to motivate yourself and monitor improvement

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