About this exercise
A core and hip mobility exercise performed lying on the back in which you trace slow circular arcs with one straight leg at a time, alternating sides to engage the abdominals and improve hip joint range of motion.
Lying Alternate Straight Leg Circle
Step by step instructions, muscle activation and variants for the Lying Alternate Straight Leg Circle.
EasyAbs
How to Perform
- Lie flat on your back with arms by your sides and both legs extended on the floor
- Raise one leg to about 45 degrees, keeping it straight
- Trace a slow, controlled circle with that leg, moving from the hip
- Complete the desired number of circles, then switch to the other leg
- Keep your lower back pressed into the floor and your core engaged throughout
Muscle Activation
Primary
Abs
Secondary
CoreObliques
Common Mistakes
Common mistakes content is coming soon.
About the Lying Alternate Straight Leg Circle
The Lying Alternate Straight 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.
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