Legs · Bodyweight
Lying Alternate Straight Leg Circle
How to do the lying alternate straight leg 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
- Isolation
How to do it
Lie flat on your back with legs extended and hands by your sides for support. Lift one straight leg a few inches off the floor and trace a controlled circle in the air, then switch to the other leg while keeping your lower back pressed down.
- 1Feel your hip flexors and lower abs controlling the leg through the
- 2circle
- 3Keep your lower back flat against the floor the whole time
- 4Move slowly so the hip does the work, not momentum
Common mistakes
- Don't let your lower back arch off the floor
- Avoid bending the moving knee
- Don't rush the circles or let the leg swing
Muscles worked
The lying alternate straight leg circle mainly works the hip flexors and lower abs, with the upper abs and obliques assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsMinor
- AdductorsMinor
Kovo programs the lying alternate straight 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 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.