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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Lower back Abs Obliques Abductors
- Equipment
- Resistance bands
Resistance Band Kneeling Leg Half Circle on Bench
4 steps Updated 29/08/2026
Resistance Band Kneeling Leg Half Circle on Bench is a resistance exercise targeting Glutes (Gluteus Maximus, Gluteus Medius) using Resistance Band.
Step by step
How to perform it
- Start in a tabletop position on a bench, with your hands holding the edges for support and your knees under your hips. Attach a loop resistance band around your thighs, just above your knees.
- Lift your right leg off the bench and extend it straight back, keeping it under bench level.
- Move your right leg in a half-circle motion inward over your left leg until it comes in level with the bench, keeping the resistance band taut.
- Slowly return your right leg to the starting position with control. Repeat for the desired number of repetitions, then switch to the left leg.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Resistance Band Kneeling Leg Half Circle on Bench
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