Seated Single-Leg Half-Circles
The Seated Single-Leg Half-Circles mainly works the core, with help from the hip abductors (outer thighs) and quads. You'll need: dumbbells.
Required Equipment
Seated Single-Leg Half-Circles Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Hip Tensor (tensor fasciae latae); Quads (quadriceps femoris)
How to do the Seated Single-Leg Half-Circles
Sit on the floor with your torso leaning slightly back and your hands placed flat behind you for support.
Extend both legs straight out in front of you and place a dumbbell upright on the floor beside one calf.
Lift one leg slightly off the floor and sweep it in a wide arc up and over the dumbbell.
Lower your foot gently to the opposite side, then reverse the motion to return your leg back to the starting position.
Complete all your repetitions on one side before switching to the other leg.
Seated Single-Leg Half-Circles FAQs
What muscles does the Seated Single-Leg Half-Circles work?
The Seated Single-Leg Half-Circles mainly works the core, with help from the hip abductors (outer thighs) and quads. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Seated Single-Leg Half-Circles?
Dumbbells.
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