Lying Hip Leg Circles Raise
Strengthen your core and glutes with Lying Hip Leg Circles Raise. A challenging exercise for a flatter tummy and sculpted legs.
The Lying Hip Leg Circles Raise mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Hip Leg Circles Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Lying Hip Leg Circles Raise Variations and Alternatives
How to do the Lying Hip Leg Circles Raise
Start by lying flat on your back with your arms by your sides for stability. Keep your legs extended and together straight out from your hips.
Engage your core muscles to press your lower back into the floor and prepare for leg movement.
Gently raise your legs just a few inches off the floor to engage the lower abdominals, making sure not to arch your back.
Gradually lift and circle your legs outward, clockwise, bringing them up towards the ceiling while keeping them as straight as possible.
Once your feet are pointing vertically upwards, use your core strength to lift your hips off the ground just a couple of inches in a controlled hip raise.
Lower your hips back to the ground, then continue the leg circle in the same direction, bringing your legs back down to the starting few inches above the floor position, completing one full circle.
Perform the exercise for the desired number of repetitions before switching the circling direction to counterclockwise and repeating the movement for another set.
It's important to perform this exercise with slow, controlled movements to maintain proper form and to prevent momentum from taking over.
Breathing consistently throughout the exercise will aid in proper muscle oxygenation and stabilizing the core.
Remember to do an equal number of reps in both directions to keep muscle development balanced, and ensure your core is engaged throughout to protect your lower back. Adjust the size of the leg circles to match your flexibility and strength levels.
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Lying Hip Leg Circles Raise FAQs
What muscles does the Lying Hip Leg Circles Raise work?
The Lying Hip Leg Circles Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Lying Hip Leg Circles Raise?
None. The Lying Hip Leg Circles Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hip Leg Circles Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hip Leg Circles Raise variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Arms Circles Knee Raise, Floor Lying Around-The-World and Bodyweight Rainbow Leg Raise.
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