Bent Leg Circle Kick (kneeling)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The kneeling bent leg circle kick is a bodyweight mobility and strength movement for the hips. Kneeling on all fours, you trace a controlled circle with one bent leg, opening and closing the hip joint to build hip control, stability, and range of motion through the whole region.
How to do the Bent Leg Circle Kick (kneeling)
- 1Start on all fours with your hands under your shoulders, knees under your hips, and your spine in a neutral line.
- 2Brace your core and keep your back flat so your torso stays still throughout the movement.
- 3Lift one knee off the floor, keeping that leg bent at roughly 90 degrees with the foot flexed.
- 4Drive the bent knee out to the side and up, opening the hip as far as your control allows.
- 5Continue tracing a smooth circle by sweeping the knee back and around toward the start position.
- 6Keep the circle slow and deliberate, moving only at the hip while your hips and shoulders stay square to the floor.
- 7Complete your reps, then reverse the direction of the circle for the same number of reps.
- 8Lower the knee back to the floor with control and repeat on the other leg.
Form tips
- Move slowly and make the biggest controlled circle you can rather than rushing through a small, sloppy range.
- Keep your hips level and square to the floor so the work stays in the moving hip instead of leaking into your lower back.
- Maintain a flexed foot and a steady 90-degree knee bend so the rotation comes from the hip joint.
- Press the floor away with your hands to keep your shoulders stable and your spine neutral throughout.
- Breathe steadily and pause briefly at the top of each circle if you need to reset your form.
Common mistakes
- Rocking the hips and shoulders side to side, which shifts the work away from the hip and stresses the lower back.
- Arching or rounding the back instead of keeping it flat, which loses core tension and lets the spine compensate.
- Rushing the circle with momentum, which reduces hip control and cuts the effective range of motion.
- Straightening the leg mid-rep, which changes the movement and takes the focus off the bent-leg hip rotation.
- Doing all reps in one direction only, leaving the opposite circling pattern of the hip untrained.
Frequently asked questions
What does the kneeling bent leg circle kick work?
It is a bodyweight movement that trains the hip region, building mobility, control, and stability through a full circular range of motion. It targets the hips as the working body part rather than isolating a single muscle.
Is the kneeling bent leg circle kick good for beginners?
Yes. It uses only body weight and an all-fours position, so it is easy to scale. Beginners should start with small, slow circles and increase the range as hip control improves.
How many reps should I do?
A sensible default is 8 to 12 controlled circles in each direction per leg for 2 to 3 sets. Prioritize smooth, full-range movement over speed or high rep counts.
Should I circle in both directions?
Yes. Complete your reps circling one way, then reverse the direction for the same number of reps so you train the hip through both circling patterns evenly.
Where should I feel this exercise?
You should feel it working around the hip of the moving leg as you open and close the joint. If you feel it mainly in your lower back, slow down and keep your hips square and core braced.
