Legs · Bodyweight
Kneeling Backward Hip Circles
How to do the kneeling backward hip circles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with your hands under your shoulders and knees under your hips. Lift one knee out to the side and draw large circles backward with it, opening the hip. Complete your reps, then switch to the other leg.
- 1Feel your glute and deep hip muscles work as you circle the knee back
- 2Keep your core braced so the movement stays in your hip, not your lower back
- 3Move slowly and trace as large a circle as your hip mobility allows
Common mistakes
- Don't let your lower back sag or arch as you move the leg
- Avoid twisting your torso or shifting your weight to compensate
- Don't rush the circles; slow and controlled builds more mobility
Muscles worked
The kneeling backward hip circles mainly works the glutes, with the lower abs, quads, hamstrings, and hip flexors assisting.
- GlutesPrimary
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the kneeling backward hip circles for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.