Kneeling Leg Half Circle
Expert Advice
Control the movement through your hip joint and avoid using momentum to swing the leg.
How-to-do Steps
- Start in a kneeling position with your hands on the ground for stability.
- Lift one leg and draw a half circle from one side to the other.
- Keep your leg elevated and your movements controlled throughout the exercise.
- Repeat for the desired number of repetitions before switching legs.
Track Kneeling Leg Half Circle in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Leg Half Circle primarily targets the Quads, Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Lats30%
Glutes30%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Leg Half Circle work?
Kneeling Leg Half Circle primarily targets the Quads, Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Leg Half Circle?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Leg Half Circle suitable for beginners?
Yes, Kneeling Leg Half Circle is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
