Alternating Lying Bent Leg Circles
Strengthen your core & improve flexibility with gentle leg circles. Perfect for beginners & injury recovery!
The Alternating Lying Bent Leg Circles mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Alternating Lying Bent Leg Circles Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Lower Back (quadratus lumborum)
Alternating Lying Bent Leg Circles Variations and Alternatives
How to do the Alternating Lying Bent Leg Circles
Lying Alternate Bent Leg Circle
Positioning
Lie flat on your back on a comfortable surface, such as a yoga mat or carpet.
Position your arms along your sides, palms facing down, or place them under your head for support.
Bend your knees so that your feet are flat on the ground, hip-width apart.
Movement
Raise your right foot off the ground, keeping your knee bent, so your thigh is at a 90-degree angle.
Begin to make small circles in the air with your right knee, moving it in a clockwise direction for about 5-10 repetitions.
After completing the circles, switch directions and move your knee in a counterclockwise direction for another 5-10 repetitions.
Return your right foot to the ground and repeat the same movement with your left leg.
After completing both legs, relax and breathe deeply before moving on to further exercises.
Tips
Keep your back flat against the ground to avoid any strain.
Move slowly and controlled to maintain stability and prevent injury.
Focus on your hip movement rather than your leg; this will engage your core effectively.
Alternating Lying Bent Leg Circles FAQs
What muscles does the Alternating Lying Bent Leg Circles work?
The Alternating Lying Bent Leg Circles mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Lying Bent Leg Circles?
None. The Alternating Lying Bent Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Bent Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Lying Bent Leg Circles variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating 45-Degree Bent-Leg Extension, Floor Lying Around-The-World and Seated Half Leg Circles.
Training calculators
Work out the numbers behind your training before your next session.