Lying Bench Leg Circles

Abs, Hip FlexorsBench

Strengthens your abs and hip flexors by challenging core stability as your legs move through space. Using a bench increases your range of motion for greater lower-body control.

How to do it

1Lie on your back on a bench and grip the edges behind your head or under your glutes for leverage.

2Lift your legs together straight up toward the ceiling.

3Trace a smooth, continuous circle in the air with both legs, keeping your lower back pressed to the bench.

4Complete the circle at the top, then reverse direction for the next rep.

Common mistakes

Arching your lower back as your legs drop, putting strain on your spine.

Rushing through momentum instead of keeping your abs actively engaged.

Holding your breath throughout the rotation, spiking intra-abdominal pressure.

Breathing

Exhale during the hardest part of the movement as your legs rise; inhale as they lower.

Make it harder or easier

To make it easier, bend your knees at 90 degrees. To make it harder, keep your legs straight and draw larger circles.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.