Lying Single Leg Circle

Lying Single Leg Circle


This exercise involves lying on your back and circling one leg in the air while keeping the other leg straight on the ground. It helps to strengthen the core and hip muscles while improving flexibility and balance.

Muscle Group

Equipment Required

Lying Single Leg Circle Instructions

  1. Start by lying on your back with your legs extended and your arms by your sides.
  2. Lift your right leg up towards the ceiling, keeping it straight and your toes pointed.
  3. Begin to circle your right leg in a clockwise direction, making small circles at first and gradually increasing the size of the circles.
  4. Complete 10 circles in a clockwise direction, then switch to counterclockwise and complete 10 more circles.
  5. Lower your right leg back down to the starting position and repeat the exercise with your left leg.
  6. Complete 2-3 sets of 10 circles in each direction with each leg.

Lying Single Leg Circle Form & Visual

Lying Single Leg Circle

Lying Single Leg Circle Benefits

  • Strengthens the lower abdominal muscles
  • Improves balance and stability
  • Helps to prevent lower back pain
  • Increases flexibility in the hips and lower back
  • Can be modified for different fitness levels
  • Can be done anywhere without equipment

Lying Single Leg Circle Muscles Worked

  • Abdominal muscles
  • Gluteus maximus
  • Hip flexors
  • Inner and outer thighs

Lying Single Leg Circle Variations & Alternatives

  • standing-single-leg-circle
  • seated-single-leg-circle
  • reformer-single-leg-circle
  • pilates-ring-single-leg-circle
  • swiss-ball-single-leg-circle