Core · Bodyweight
Half Seated Leg Circle
How to do the half seated leg circle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit leaning back slightly on your hands or forearms with your legs extended and heels off the floor. Trace large, controlled circles in the air with both legs together, then reverse direction. Keep your core braced so your torso stays steady throughout.
- 1Lower abs and hip flexors working to trace the circles
- 2A steady torso that doesn't rock with the legs
- 3Constant tension with your heels off the floor
Common mistakes
- Don't let your lower back round or collapse
- Avoid rushing the circles; keep them controlled
- Don't let your feet touch down between reps
Muscles worked
The half seated leg circle mainly works the lower abs and hip flexors, with the obliques, upper abs, and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- Upper AbsSupport
- QuadsSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the half seated leg 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.