Legs · Bodyweight
Kneeling Forward Hip Circles
How to do the kneeling forward 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
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Kneel on all fours with your hands under your shoulders and knees under your hips. Lift one knee off the floor and trace a forward circle with it, opening the hip out and around. Complete your reps, then switch sides.
- 1Move the circle from your hip joint, not your lower back
- 2Keep your spine flat and core braced as the leg travels
- 3Feel the glute and deep hip muscles work through the full arc
Common mistakes
- Don't let your lower back arch or rotate to make the circle bigger
- Avoid rushing; slow circles build control
- Don't shift your weight onto the working side
Muscles worked
The kneeling forward hip circles mainly works the glutes, with the hip flexors, lower abs, quads, and hamstrings assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Lower BackMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the kneeling forward 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.