Half Seated Leg Circle

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your legs extended straight in front of you.
2. Lean your torso back at a 45-degree angle and grip the edges of the bench behind your hips for support.
3. Lift both legs off the floor, squeezing your thighs together and pointing your toes to create tension.

How to do it

1. Exhale as you begin to rotate your legs in a large, controlled circle, moving them out to the side, up toward your chest, and back down.
2. Inhale as the legs return to the bottom of the circle, keeping them hovering just above the bench level.
3. Maintain a slow, 3-second tempo per full rotation to maximize time under tension.
4. Complete the set in one direction before reversing the rotation for the next set.

Form checklist

• Keep your legs locked straight; do not allow the knees to bend during the rotation.
• Ensure your lower back remains neutral and does not arch as the legs drop low.
• Keep your chest open and shoulders down to avoid rounding the upper back.
• Minimize any swaying or rocking of the torso by bracing your core tightly.

Pro tips

• Imagine your big toes are a pencil and you are drawing the largest, smoothest circle possible on a wall in front of you.
• Actively squeeze your glutes and inner thighs together to stabilize the pelvis and increase lower-ab recruitment.
• Focus on the 'scooping' motion at the bottom of the circle to emphasize the deep transverse abdominis.

Make it harder

• Perform the circles with your hands lifted off the bench and held out to your sides to remove the stability assist.
• Slow down the tempo to 5-6 seconds per circle, pausing briefly at the widest point of the rotation.

Frequently asked

What muscles does the half seated leg circle work?

The half seated leg circle primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the half seated leg circle?

The half seated leg circle requires no equipment — just your body weight.

Is the half seated leg circle good for beginners?

The half seated leg circle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals