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Kneeling Reverse Leg Circle Exercise

The kneeling reverse leg circle is an absolute must if you want to build a well-toned booty! However, it is a tough exercise and not something that I would recommend to beginners. If you are just starting out, I recommend starting with the kneeling reverse leg kickback first.

The kneeling reverse leg circle is an exercise that really targets the upper hips and upper booty area. Due to the nature of the exercise, you will feel it in your hamstrings as well. When I first started performing this exercise, it took me awhile to get the hang of it because it felt weird at first. It may feel the same to you but give it a few tries and over a few workouts, I’m confident that you will get the hang of this great exercise. Remember; keep your back nice and straight and stick your butt out a bit. This will allow you to get properly set up for the exercise.  

The kneeling reverse leg circle exercise - Start position

The kneeling reverse leg circle exercise - Right leg

The kneeling reverse leg circle exercise - Left leg

Position for the kneeling reverse leg circles exercise

Lie an exercise or yoga mat down on the floor. If you don’t have one, try laying a pillow or towel down (folded to provide padding for your knees). Kneel down onto the mat (or pillow/towel with your knees) and place your hands on the floor (or mat). Slightly arch your lower back and retract your shoulders. Your back should be parallel to the floor and your knees at a 90 degree angle. Raise your head slightly and look forward.     

How to perform the kneeling reverse leg circles exercise

Using your buttocks and hips, raise your leg up in a reverse / upwards fashion until your leg is straight (slightly bent) in an upward position. To start the movement, make small circles with your foot in a clockwise pattern. Once all circles are complete, pause for a second and return your leg to the starting position. Repeat the same sequence for the other leg.


Breathe in as you make one circle and breathe out once you start the next circle.    

Important points for the kneeling reverse leg circles exercise

·         If you find your arms getting tired or cramping up, rest your weight on your elbows

·         Do not round your back

·         It may take a few tries to get it right but keep at it. Remember to keep your back straight and really stick your booty out

·         Remember to flex your hips and booty at the top part of the movement

·         You may notice your legs starting to drop after a little while. When this happens, remind yourself to raise your leg up a bit.

·         If you notice any cramping in your hamstring or buttocks, please stop the exercise and call it a night.

Video for the kneeling reverse leg circles exercise

Related Exercises:

The Kneeling Reverse Leg Kickback Exercise

The Kneeing Leg Crossover Exercise

The Kneeing No Weight Hamstring Curl Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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