How to do the Leg circles
Primary: Hip Flexors · also works Core, Quads, Glutes.
Leg circles, often practiced in Pilates, are targeted towards enhancing flexibility and strength in the hip flexors and core muscles. This exercise involves making circular movements with your legs while laying on your back, engaging the lower body and improving control and stability in the core region. It is an excellent workout for beginners aiming to increase their hip mobility and core strength. Ensuring proper form and controlled movements during leg circles can significantly contribute to the effectiveness and safety of the exercise.
Step by step
- 1
Lie flat on your back with your arms by your sides and your legs extended straight.
- 2
Lift one leg towards the ceiling, keeping it straight.
- 3
Draw a circle with your lifted leg, moving it in a controlled manner. Complete the desired reps, then switch to the other leg.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Perform the circles slowly and deliberately to maximize muscle engagement and minimize risk of injury.
- Ensure your lower back remains flat on the ground to avoid straining your back.
Sets, reps and where it fits
Muscle
3–4 × 10–20 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20 sec
rest 45–60 s
Leg circles alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Leg circles work?
Primary: Hip Flexors. Secondary: Hip Flexors, Core, Quads, Glutes
How many sets and reps of Leg circles should I do?
Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Leg circles?
Same movement pattern, different equipment: 90/90 Hip Stretch, Kneeling Hip Flexor Stretch, World's Greatest Stretch, Couch Stretch, Groiners, Knee Hugs.
Is the Leg circles good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.