Male

Kneeling Leg Half Circle

Muscles involved

Knowing exactly where to place the Kneeling Leg Half Circle in your workout routine makes all the difference for your hips. Since you rely strictly on your bodyweight, this movement fits brilliantly right at the start of your workout as a dynamic warm-up to activate your glutes. Sweeping your leg in a smooth arc while kneeling wakes up the stabilizing muscles that protect your lower back before heavy squats. Alternatively, saving it for the very end as a targeted finisher with high repetitions will completely exhaust the muscle fibers without beating up your joints. It is an incredibly smart way to prepare your body or close out your leg day.

How to do it

1. Start on all fours with your hands under your shoulders and knees under your hips, core engaged. 2. Lift your right knee off the floor and extend it out to the side, then draw a half-circle forward by moving your leg in front of your body. 3. Pause at the front of the circle, feeling the hip stabilizers work. 4. Return your leg to the starting position via the same half-circle path.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core engaged to prevent your hips from tilting. - Draw a controlled, deliberate half-circle with your knee. - Focus on using your hip flexors and glute medius to guide the leg. - Do not rush the movement; go through a full range of motion.