Kneeling Straight Leg Circle
Expert Advice
Maintain a stable core and pelvis while performing the leg circles to isolate the glutes effectively.
How-to-do Steps
- Start in a kneeling position with hands under shoulders and knees under hips.
- Extend one leg straight back, keeping your toes pointed.
- Circle the extended leg slowly, maintaining control and stability.
- Perform equal repetitions in both clockwise and counterclockwise directions before switching legs.
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Muscles Worked
Kneeling Straight Leg Circle primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
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 Straight Leg Circle work?
Kneeling Straight Leg Circle primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Straight Leg 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 Straight Leg Circle suitable for beginners?
Yes, Kneeling Straight Leg Circle is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
