Resistance Band Kneeling Leg Half Circle on Bench
The band half circle kneeling on a flat bench: the free leg hangs off the side, so the arc can start lower than on the floor.
How to do it
Setup
Hands and one knee on a flat bench, a looped band above the knees, the working leg straight down beside the bench.
Steps
- Sweep the straight leg out, up and round to straight behind.
- Pause at hip height with the band taut.
- Lower back down the same arc; switch sides after the set.
Common mistakes
Bench tipping as the leg swings: use a heavy, stable bench. Leg rising above hip height behind: the lower back arches; stop level. Band slack at the bottom: keep a little tension.
Breathing
Steady throughout; never held.
