Seated Half Leg Circles
Strengthen your core & hip flexors with Seated Half Leg Circles! Improve stability & control with this simple, effective exercise. Beginner-friendly.
The Seated Half Leg Circles mainly works the core. No equipment needed: it uses just your bodyweight.
Seated Half Leg Circles Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
Seated Half Leg Circles Variations and Alternatives
How to do the Seated Half Leg Circles
Begin by sitting on the floor or on a mat with your legs extended straight in front of you.
Lean back slightly on your hands for support, with your fingers pointing away from your body or to the sides for balance. Your upper body should be at about a 45-degree angle to the floor.
Engage your core to help stabilize your body throughout the movement.
Lift your legs a few inches off the ground, keeping them straight and together.
Start by moving one leg in a controlled circular motion, imagining you are tracing a circle with your toes. The movement should come from the hip joint.
Perform the circles in a clockwise direction for the desired number of repetitions, then switch and perform the same number of circles in a counterclockwise direction.
Repeat the same sequence with the other leg.
Ensure the movement is slow and controlled, focusing on engaging your core and staying balanced throughout the exercise.
To increase difficulty, you can make larger circles, increase repetitions, or reduce the support by placing less weight on your hands.
Remember to breathe smoothly and don't let your lower back sag as you perform the leg circles.
These sequential images demonstrate the leg's circular movement from the starting position, illustrating the core engagement and the targeted muscle groups.
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Seated Half Leg Circles FAQs
What muscles does the Seated Half Leg Circles work?
The Seated Half Leg Circles mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Seated Half Leg Circles?
None. The Seated Half Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Half Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Half Leg Circles variations and alternatives?
Similar exercises include the Ankle Circle, Knee Circles Stretch, Chair Supported Half-Circles Draw and Half Boat Pose Ardha Navasana.
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