Lying Alternate Straight Leg Circle
Expert Advice
Perform the leg circles with control and precision, focusing on engaging your core to stabilize your hips.
How-to-do Steps
- Lie on your back with your legs extended and arms by your sides.
- Lift one leg slightly off the ground and begin to make small circles in the air with the lifted leg.
- Circle for the desired number of repetitions, then switch directions.
- Lower the leg and repeat with the other leg, ensuring equal work on both sides.
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Muscles Worked
Lying Alternate Straight Leg Circle primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Alternate Straight Leg Circle work?
Lying Alternate Straight Leg Circle primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Alternate Straight Leg Circle?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Alternate Straight Leg Circle suitable for beginners?
Yes, Lying Alternate Straight Leg Circle is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
