Lying Leg Circles – Double Leg

Learn how to do Lying Leg Circles – Double Leg with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3 Abs Hip FlexorsObliquesLower Back No equipment

Lying Leg Circles – Double Leg is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Obliques, Lower Back. It has a MET value of 3, meaning a 70 kg person burns approximately 110 kcal in a 30-minute session.

How to Do Lying Leg Circles – Double Leg

A core exercise where you lie on your back with both legs extended upward and draw controlled circles in the air with your legs.


Instructions:


  • Lie flat on your back with your arms alongside your body, palms pressing into the floor for stability.

  • Lift both legs together until they are perpendicular to the floor, keeping them straight.

  • Engage your core and slowly start drawing circles in the air with both legs moving together.

  • Make smooth, controlled movements in one direction for the desired reps, then reverse the direction.

  • Keep your lower back pressed into the mat at all times.


Common mistakes:


  • Letting the lower back lift off the floor.

  • Making fast or jerky movements.

  • Moving the legs without engaging the core.

  • Allowing knees to bend during the circles.

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Muscles & equipment

Primary muscleAbsSecondary muscleObliquesSecondary muscleLower back
EquipmentNo equipment

Calorie Calculator

MET 3
Estimated burn
110 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Lying Leg Circles – Double Leg

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Obliques, Lower Back
MET value
3
Calories (30 min, 70 kg)
≈ 110 cal
Video quality
4K with male and female demonstrations

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FAQ: Lying Leg Circles – Double Leg

What muscles does Lying Leg Circles – Double Leg work?

Lying Leg Circles – Double Leg primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques, Lower Back.

How do you do Lying Leg Circles – Double Leg correctly?

A core exercise where you lie on your back with both legs extended upward and draw controlled circles in the air with your legs. Instructions: Lie flat...

Is Lying Leg Circles – Double Leg good for beginners?

Lying Leg Circles – Double Leg has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Lying Leg Circles – Double Leg?

Lying Leg Circles – Double Leg requires: No equipment.

What are the benefits of Lying Leg Circles – Double Leg?

Lying Leg Circles – Double Leg strengthens the Abs, engages the Hip Flexors and Obliques and Lower Back, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Lying Leg Circles – Double Leg?

Similar exercises to Lying Leg Circles – Double Leg include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Lying Leg Circles – Double Leg better than Decline Crunch?

Both Lying Leg Circles – Double Leg and Decline Crunch target the Abs. Lying Leg Circles – Double Leg uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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