Step by step instructions, muscle activation and variants for the Kneeling Leg Half Circle.
A hip mobility drill performed on all fours where you trace a slow, controlled half-circle arc with one leg to loosen the hip joint and improve range of motion in the glutes and outer hip. It is a gentle yet effective warm-up or cool-down movement.
Common mistakes content is coming soon.
The Kneeling Leg Half Circle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.