The half-seated leg circle is a hip mobility and core exercise where you sit with hands behind you for support, lift one leg, and draw circles in the air. It builds hip flexor strength, hip mobility, and lower-ab control.
Muscle Group
Core, Hip Flexors
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds hip flexor strength and control
- Improves hip mobility
- Develops lower ab stability
- No equipment needed
- Useful warm-up or rehab exercise
- Builds hip joint awareness
How to perform
- Sit on the floor. Lean back slightly with hands behind you for support.
- Extend your right leg straight in front of you, lifted a few inches off the floor.
- Draw circles with your right foot — clockwise for the desired reps, then counterclockwise.
- Keep the circles controlled and smooth.
- Your left foot stays flat on the floor for stability.
- Complete circles in both directions, then switch legs.
- Keep your core braced throughout.
- Aim for 8 to 10 circles per direction per leg.
FRONT VIEW
BACK VIEW
Abs
Primary
Quadriceps
Primary