Half Seated Leg Circle
Description
The half-seated leg circle is a hip mobility and core exercise where you sit with hands behind you for support, lift one leg, and draw circles in the air. It builds hip flexor strength, hip mobility, and lower-ab control.
Muscle Group
Equipment Required
Half Seated Leg Circle Instructions
- Sit on the floor. Lean back slightly with hands behind you for support.
- Extend your right leg straight in front of you, lifted a few inches off the floor.
- Draw circles with your right foot — clockwise for the desired reps, then counterclockwise.
- Keep the circles controlled and smooth.
- Your left foot stays flat on the floor for stability.
- Complete circles in both directions, then switch legs.
- Keep your core braced throughout.
- Aim for 8 to 10 circles per direction per leg.
Half Seated Leg Circle Form & Visual
Half Seated Leg Circle Benefits
- Builds hip flexor strength and control
- Improves hip mobility
- Develops lower ab stability
- No equipment needed
- Useful warm-up or rehab exercise
- Builds hip joint awareness
Half Seated Leg Circle Muscles Worked
- Hip flexors (iliopsoas)
- Rectus abdominis (lower)
- Quadriceps (leg hold)
- Adductors and abductors (circle)
- Core (stabilizer)
Half Seated Leg Circle Variations & Alternatives
- Lying Leg Raise
- Supine Leg Circle
- Standing Hip Circle
- Flutter Kicks
- V-Sit Hold
