How to do Kneeling Circles

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, glutes, quadriceps


Kneel on the floor with you shins hip-width apart and your arms out to the side at shoulder height. Lean to the right until your right hand is palm down into the floor directly below your shoulder and bend the left elbow bringing your left hand behind your head, at the same time extend your left leg out to the side in line with the body and lifting until it is horizontal.

Engaging your abdominals to maintain a stable spine and pelvis, breathe in to take the leg forward and up, breathe out as you circle the leg back behind the line of the body and down. Circle the leg round in time with the breath up to 5 times. Repeat on the other side.

How to make Kneeling Circles easier

Reduce the size of the circle. Once you can control the position of the spine and pelvis and the movement is smooth, begin to increase the range of the movement.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out