Legs · Bodyweight
Alternate Leg Lift Tap Arms Circle
How to do the alternate leg lift tap arms circle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall with your feet hip-width apart. Lift one leg straight out to the side and tap the floor as you return it, alternating legs while you sweep both arms in large circles overhead. Keep a steady, rhythmic pace throughout.
- 1Hip flexors lifting each leg under control
- 2Shoulders working through a full circle
- 3Core staying tight to keep your torso upright
Common mistakes
- Do not lean back as you raise each leg
- Avoid rushing so much that your arm circles shrink
- Do not let your knees collapse inward on the lift
Muscles worked
The alternate leg lift tap arms circle mainly works the hip flexors, with the lower abs, front delts, side delts, upper abs, obliques, quads, glutes, and rear delts assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- External RotatorsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate leg lift tap arms circle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.