# Kneeling Mini Band Leg Half Circle

A glute exercise on all fours with a mini band above the knees: one straight leg sweeps in a half circle from behind the supporting leg, up past hip height and down out to the side. It trains the glutes and hip stability through a wide arc against the band.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-kneeling-leg-half-circle/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-mini-band-leg-half-circle/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 5/10
- Hip abductors: 5/10
- Hip adductors: 3/10
- Hip flexors: 3/10

## How to do the Kneeling Mini Band Leg Half Circle

1. On all fours, mini band just above your knees.
2. Extend one leg straight back to hip height.
3. Sweep it across behind the other leg to touch the floor.
4. Sweep it back up and down out to the side, hips level.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Set a mini band around both thighs just above your knees and get on all fours, hands under your shoulders and knees under your hips.
2. Tighten your stomach and keep your back flat.
3. Lift one knee off the floor and extend that leg straight back until it is about hip height.
4. Sweep the straight leg in a half circle down and across behind your supporting leg until your toes lightly touch the floor on the other side.
5. Sweep the leg back up past hip height and down out to the side under control, lowering your foot toward the floor.
6. Keep your hips level and your shoulders over your hands throughout.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Swinging the leg with momentum
- Arching the lower back
- Rotating the pelvis open
- Bending the knee through the arc
- Shifting weight off the supporting hand

## Form cues

- Move from the hip
- Keep hips square
- Reach long through back leg
- Tighten stomach each rep
- Keep band tension

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth** (good fit): 3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Fire Hydrant Circles](https://seto.fit/exercises/fire-hydrant-circles/), [Plank Leg Raise](https://seto.fit/exercises/plank-leg-raise/)
- **Machine**: [Machine Glute Kickback](https://seto.fit/exercises/machine-glute-kickback/)
- **Barbell**: [Landmine Donkey Kick](https://seto.fit/exercises/landmine-donkey-kick/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Kneeling Mini Band Leg Half Circle — Beginner**
- Harder: [Donkey Kick to Fire Hydrant](https://seto.fit/exercises/donkey-kick-to-fire-hydrant/) — 10% of bodyweight
- Harder: [Reverse Hyperextension with Stability Ball and Mini Band](https://seto.fit/exercises/reverse-hyperextension-with-stability-ball-and-mini-band/) — Intermediate

## Quick answers

### What muscles does the Kneeling Mini Band Leg Half Circle work?

Primary: Glutes 9/10. Also works: Hamstrings 5/10, Hip abductors 5/10, Hip adductors 3/10, Hip flexors 3/10.

### When should I do the Kneeling Mini Band Leg Half Circle in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Kneeling Mini Band Leg Half Circle?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Kneeling Mini Band Leg Half Circle?

No equipment: Fire Hydrant Circles, Plank Leg Raise. Machine: Machine Glute Kickback. Barbell: Landmine Donkey Kick.

### What is a harder version of the Kneeling Mini Band Leg Half Circle?

Donkey Kick to Fire Hydrant (10% of bodyweight), Reverse Hyperextension with Stability Ball and Mini Band (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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