Hanging Leg Circles

Abs, obliques, hip flexorsPull-Up Bar

An advanced bar exercise targeting the rectus abdominis, obliques, and hip flexors. Performing hanging leg circles requires strong grip strength and dynamic core stability.

How to do it

1Grab the pull-up bar with an overhand grip and come to a dead hang, pulling your shoulder blades down away from your ears.

2Slightly raise your straight or bent legs in front of you to engage your core.

3Smoothly trace a large circle with your legs, sweeping them out to the side, up, and across to the other side.

4Complete the circle at the bottom, keeping your torso locked and preventing any body swing.

5Repeat the circular motion in the opposite direction.

Common mistakes

Using momentum and swinging your body to cheat your legs up.

Relaxing your shoulder girdle in the hang, placing excess strain on your joints.

Letting your legs drop limply at the bottom of the trajectory.

Breathing

Inhale at the bottom of the circle and exhale as you sweep your legs up through the top.

Make it harder or easier

To regress, bend your knees and draw smaller circles.

To progress, keep your legs completely straight and work through a maximum range of motion.

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.