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Upper Legs · Band
Resistance Band Kneeling Leg Half Circle
Resistance Band Kneeling Leg Half Circle is a beginner isolation strength exercise that works the glutes (upper legs), with the abductors, core and lower back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Abductors · Tensor Fasciae Latae
- Core · Rectus Abdominis, Obliques
- Lower Back · Erector Spinae
How to do Resistance Band Kneeling Leg Half Circle
- Start on all fours with your hands directly under your shoulders and knees under your hips. Attach a loop resistance band around your thighs, just above your knees.
- Lift your right leg a few inches off the floor and extend it straight back.
- Move your right leg in a half-circle motion inward over your left leg until it lightly touches the floor, keeping the resistance band taut.
- Slowly return your right leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the left leg.
Form tips
- Exhale as you move your leg in the half-circle motion and inhale as you return it to the starting position.
- Keep your shoulders and hips squared to the floor.
- Focus on engaging your glutes and hip abductors throughout the movement.
Resistance Band Kneeling Leg Half Circle alternatives
More glutes exercises
Resistance Band Kneeling Leg Half Circle FAQ
What muscles does Resistance Band Kneeling Leg Half Circle work?
Resistance Band Kneeling Leg Half Circle mainly works the glutes in the upper legs (Gluteus Maximus and Gluteus Medius). The abductors, core and lower back work as secondary muscles.
What equipment do you need for Resistance Band Kneeling Leg Half Circle?
You need a band.
How many sets and reps of Resistance Band Kneeling Leg Half Circle should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Kneeling Leg Half Circle good for beginners?
Yes. Resistance Band Kneeling Leg Half Circle is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Kneeling Leg Half Circle burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Kneeling Leg Half Circle?
Other exercises for the glutes include Fire Hydrant Circle Bodyweight, Standing Side Leg Raises, Bent Leg Side Kick (Kneeling) and Side Lying Leg Lift Left.
For developers
Use Resistance Band Kneeling Leg Half Circle in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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