Swim Leg Circle
Description
The swim leg circle is a Pilates style core and hip control move. The lifter lies flat on the back and lifts one leg straight up, then circles it in big circles in the air. The circles train hip mobility and challenge the core to keep the lower back stable.
Muscle Group
Equipment Required
Swim Leg Circle Instructions
- Lie flat on your back on the floor.
- Set the arms at the sides and one leg flat on the floor.
- Lift the other leg straight up toward the ceiling.
- Brace your core hard.
- Circle the lifted leg out to the side, down, around, and back up.
- Keep the lower back pressed into the floor.
- Continue circling in one direction for several reps.
- Reverse direction. Complete reps and switch legs.
Swim Leg Circle Form & Visual
Swim Leg Circle Benefits
- Trains hip mobility
- Builds core control
- No equipment needed
- Strong Pilates move
- Useful warm-up move
- Builds hip flexor strength
Swim Leg Circle Muscles Worked
- Rectus abdominis
- Hip flexors
- Gluteus medius
Swim Leg Circle Variations & Alternatives
- Single Leg Lift
- Dead Bug
- Side Lying Leg Raise
- Bicycle Crunch
