Core · Bodyweight
Seated Legs Circle Over Bench
How to do the seated legs circle over bench, 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
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the end of a bench, lean back slightly, and grip the sides with both legs extended out over the floor. Keeping your legs together, draw slow circles in the air, reversing direction partway through the set. Brace your core so the lower back stays supported.
- 1Feel your lower abs working to control the circle
- 2Keep your legs together and core braced throughout
- 3Move slowly so the abs do the work, not momentum
Common mistakes
- Don't let the lower back arch off its support
- Avoid rushing the circles with momentum
- Don't let the legs drift apart mid-rep
Muscles worked
The seated legs circle over bench mainly works the lower abs and hip flexors, with the upper abs, obliques, quads, and adductors assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- AdductorsSupport
- ForearmsMinor
Kovo programs the seated legs circle over bench 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.