Seated Legs Circle Over Bench

Muscles worked

Setup

1. Sit on the floor facing the short end of a flat bench with your legs fully extended.
2. Place your hands on the floor slightly behind your hips for support and lean your torso back at a 45-degree angle.
3. Position your legs together on one side of the bench to prepare for the first arc.

How to do it

1. Engage your core and lift both legs simultaneously in a large, controlled circular arc over the top of the bench.
2. Exhale as your legs reach the highest point of the circle over the bench and inhale as they descend toward the floor on the opposite side.
3. Without letting your heels touch the ground, immediately reverse the movement or continue the circle back to the starting side.
4. Maintain a slow, deliberate tempo, focusing on keeping the legs straight and the chest lifted.

Form checklist

• Keep your legs squeezed together and knees locked out to maximize quad activation.
• Maintain a proud chest and avoid rounding your lower back as you lean away.
• Ensure the movement is driven by the core and hips rather than swinging the upper body for momentum.
• Keep your toes pointed throughout the entire set.

Pro tips

• Focus on 'scooping' your lower abdominals inward as your legs pass over the bench to maximize deep core recruitment.
• To increase oblique activation, emphasize the lateral distance your legs travel on the sides of the bench.

Make it harder

• Perform the movement with your hands lifted off the floor and held across your chest to remove the stability support.
• Hold a small dumbbell or medicine ball between your feet to increase the resistance on the hip flexors and abs.

Frequently asked

What muscles does the seated legs circle over bench work?

The seated legs circle over bench primarily targets the abs and obliques, and also works the hamstrings as secondary muscles.

What equipment do you need for the seated legs circle over bench?

The seated legs circle over bench requires no equipment — just your body weight.

Is the seated legs circle over bench good for beginners?

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

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