Kneeling Mini Band Leg Half Circle — how to, muscles worked, alternatives

How to do the Kneeling Mini Band Leg Half Circle

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

Full technique — 7 steps

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.
Tighten your stomach and keep your back flat.
Lift one knee off the floor and extend that leg straight back until it is about hip height.
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.
Sweep the leg back up past hip height and down out to the side under control, lowering your foot toward the floor.
Keep your hips level and your shoulders over your hands throughout.
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

Substitutes by equipment

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

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 10% of bodyweight
Harder 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.