Legs · Bodyweight
Kneeling Leg Half Circle
How to do the kneeling leg half circle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Start on all fours with your core braced. Lift one leg and sweep it through a half circle, moving it from behind you out to the side and back, keeping the leg at hip height. Move slowly and reverse the direction for the next set.
- 1The glute and outer hip controlling the leg through the full arc
- 2Your core staying braced so your torso does not rock or twist
- 3Smooth, even control with no momentum as the leg sweeps around
Common mistakes
- Do not let your hips drop or rotate as the leg travels
- Do not arch your lower back at the top of the sweep
- Do not speed through the circle; keep the path slow and controlled
Muscles worked
The kneeling leg half circle mainly works the glutes, with the lower abs, obliques, hamstrings, external rotators, adductors, and hip flexors assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- External RotatorsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- Internal RotatorsMinor
Kovo programs the kneeling leg half circle 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.