Step by step instructions, muscle activation and variants for the Swim Leg Circle.
A prone floor exercise inspired by swimming movements where you perform circular leg motions to activate the glutes, hamstrings, and lower back. The continuous circular pattern builds posterior chain endurance while keeping the core braced throughout.
Common mistakes content is coming soon.
The Swim Leg Circle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.