Exercise guide
Seated Single Leg Half Circle
- Intermediate
- Compound
- Rep-based
- Lower legs
This exercise isolates the lower abdominals, obliques, and hip flexors by requiring controlled, rotational leg movement over an obstacle. It builds significant core stability and unilateral hip strength while improving active range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the long edge of a flat bench with your hands gripping the sides behind your hips for support.
- Place a dumbbell upright on the floor about 12-18 inches in front of you.
- Extend your working leg straight out to one side of the dumbbell, resting your heel lightly on the floor.
- Bend your non-working leg and plant your foot firmly on the floor for stability, leaning your torso back at a 45-degree angle.
How to do it
- Exhale and engage your core to lift your straight leg up and over the top of the dumbbell in a smooth, semi-circle arc.
- Lightly tap the floor on the opposite side of the dumbbell without letting your weight shift or your lower back round.
- Inhale as you reverse the arc, lifting the leg back over the dumbbell to the starting position.
- Maintain a slow, controlled tempo of 2 seconds for each half-circle to maximize time under tension.
Form checklist
- Keep the working leg completely locked at the knee throughout the entire set.
- Maintain a proud chest and neutral spine; do not allow your lower back to collapse into the bench.
- Ensure the movement is driven by the hip and core, minimizing any rocking or swaying of the upper body.
- Keep your toes pointed to maintain tension through the quadriceps and hip flexors.
Pro tips
- To maximize oblique engagement, focus on 'crunching' the side of your waist as the leg reaches the peak of the arc.
- Think about pulling your belly button toward your spine to ensure the deep transverse abdominis is stabilizing the pelvis.
Make it harder
- Perform the movement without holding onto the bench, placing your hands across your chest or behind your head.
- Increase the height of the obstacle by using a taller dumbbell or stacking two dumbbells to force a higher leg lift.
Frequently asked
- What muscles does the seated single leg half circle work?
- The seated single leg half circle primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the seated single leg half circle?
- The seated single leg half circle uses dumbbell.
- Is the seated single leg half circle good for beginners?
- The seated single leg half circle is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.