Swim Leg Circles
Improve hip mobility and stability with Swim Leg Circles! Mimic swimming motions to strengthen core and leg muscles.
The Swim Leg Circles mainly works the hip adductors (inner thighs) and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Swim Leg Circles Muscles Worked
Primary
Hip Adductors; Hip Flexor (iliopsoas)
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
Swim Leg Circles Variations and Alternatives
How to do the Swim Leg Circles
Begin by standing straight with your arms extended at your sides, parallel to the ground, for balance.
Shift your weight onto your right leg.
Slowly lift your left leg off the ground and proceed to move it in a controlled circular motion, as if mimicking the leg movement in swimming.
Keep the movement of the leg as wide and controlled as possible without losing your balance.
Perform the desired number of circles, then switch legs and repeat the motion with the right leg.
Ensure your core is engaged throughout the exercise to maintain stability.
Focus on moving through the entire range of motion at the hip joint, keeping your leg extended and toes pointed to maximize the stretch and engagement of the muscles involved.
After completing the circles on both legs, rest briefly and move on to the next set.
Remember to perform the movement in a smooth and controlled fashion, and keep breathing evenly throughout the exercise. Adjust the size of the leg circles according to your flexibility and comfort.
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Swim Leg Circles FAQs
What muscles does the Swim Leg Circles work?
The Swim Leg Circles mainly works the hip adductors (inner thighs) and core, with help from the glutes & hips. The main muscles are the hip adductors and iliopsoas.
What equipment do you need for the Swim Leg Circles?
None. The Swim Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Swim Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Swim Leg Circles variations and alternatives?
Similar exercises include the Ankle Circle, Knee Circles Stretch, Seated Half Leg Circles and Hip Circle Rotation.
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