Bent Leg Circle Kick Kneeling
Bent Leg Circle Kick Kneeling Exercise Description
Bent Leg Circle Kick (kneeling) is a bodyweight hip-control drill performed on hands and knees. With the working leg bent about 90 degrees, you trace a slow, controlled circle from the hip while keeping the pelvis square and the spine neutral. The movement emphasizes the lateral and posterior gluteal muscles—gluteus medius/minimus for abduction and pelvic control, and gluteus maximus for extension—assisted by the deep hip rotators guiding rotation. The trunk (especially the transverse abdominis and obliques) braces isometrically to limit lumbar motion, while the supporting shoulder girdle stabilizes the torso. The aim is clean hip motion without compensations such as arching the low back, shifting weight, or rotating the ribcage. Use a small, smooth circle you can control; quality of position and tension matters more than the size of the arc.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Gluteus Medius
- Assisting Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Minimus, Obturator Internus, Piriformis, Quadratus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Upper Glutes
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Bent Leg Circle Kick Kneeling Exercise
‘- Set up on hands and knees: wrists under shoulders, knees under hips, neutral spine, ribs stacked over pelvis.
– Press the floor away to stabilize the shoulders; keep the neck long and gaze down.
– Bend one knee to about 90 degrees with the foot dorsiflexed; keep the thigh in line with the torso.
– Without shifting your weight or arching, lift that knee slightly, initiating motion from the hip.
– Draw a slow circle with the knee: out (abduction), back (slight extension), in under the hip (adduction), and down to start; pelvis stays level.
– Maintain the knee angle and even pressure through both hands; elbows straight but not locked; shoulders away from ears.
– Keep the circle small and pain-free; move only as far as you can without trunk rotation or pelvic tilt.
– Reverse the circle with the same control, keeping breath steady (exhale through the effort).
Bent Leg Circle Kick Kneeling Tips
‘- Start with wrists under shoulders, knees under hips, and a neutral spine with ribs stacked over pelvis.
– Press the floor away so the shoulders stay stable, neck long, and gaze down.
– Keep the working knee bent about 90 degrees with the foot dorsiflexed and thigh in line with the torso.
– Initiate the lift and circle from the hip joint, avoiding any low-back arch or weight shift.
– Draw a slow, controlled circle: out to the side, slightly back, then in under the hip, returning to start.
– Keep the pelvis level and the trunk still so there’s no ribcage rotation or pelvic tilt.
– Maintain a consistent knee angle and even pressure through both hands throughout the circle.
– Hold elbows straight but not locked, and keep shoulders away from your ears as you move.
– Use a small, smooth, pain-free circle where you can keep clean form; prioritize control over range.
– Reverse the circle with the same tempo and control, exhaling gently through the effort.
Bent Leg Circle Kick Kneeling Beginner Introduction
Bent Leg Circle Kick (kneeling) is a bodyweight hip-mobility and control drill performed in an all-fours position. One leg stays grounded for support while the other moves in a bent-knee arc, driven from the hip joint rather than the lower back. The pelvis remains facing the floor and relatively steady, so the moving leg traces a compact, deliberate circle while the rest of the body acts as a stable frame.
This pattern highlights the side and upper portions of the glutes, along with the main glute on the back of the hip, as the leg travels outward and slightly behind the body. Smaller muscles deep in the hip also contribute to guiding rotation. At the same time, the core—especially the deep abs and side abs—works to brace the midsection so the spine moves as little as possible. The shoulders and upper back provide a strong base for the torso, supporting weight through the arms while the leg circles in both directions with smooth, continuous motion.