About this exercise
The seated legs circle over the bench is a core isolation exercise performed at the edge of a flat bench. Both legs are held elevated and moved in circular patterns, continuously challenging the abdominals and hip flexors.
Seated Legs Circle over Bench
Step by step instructions, muscle activation and variants for the Seated Legs Circle over Bench.
EasyAbs
How to Perform
- Sit at the edge of a flat bench and lean your torso back slightly, gripping the bench for support
- Extend both legs forward, elevated off the bench and held together
- Move both legs simultaneously in a smooth clockwise circle, tracing as large a circle as you can control
- Keep your core engaged and lower back stable throughout
- After the desired time, reverse direction and circle counterclockwise
Muscle Activation
Primary
Abs
Secondary
CoreObliques
Common Mistakes
Common mistakes content is coming soon.
About the Seated Legs Circle over Bench
The Seated Legs Circle over Bench 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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