Leg standing circle is a beginner friendly exercise that is aimed at developing the abs and muscles in the legs. It does not require any equipment, however it is important for you to have enough room for you to rotate your legs. It is an exercise that can be done as a warm up or as a part of a workout routine.
Muscles Worked by the Standing Leg Circles
Quadriceps (Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis).
Hamstrings (Bicep Femoris, Semi-Membranosus, Semi-Tendonosus).
Adductors (Adductor Longus, Adductor Magnus, Adductor Brevis).
Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus).
How to do a Set of Standing Leg Circles
Below is how to do a standing leg circles
Step 1: Stand straight with your feet shoulder-width apart and arms to the sides.
Step 2: Engage your abs, keep your toes pointed, raise one leg up and rotate it in the clockwise direction a few of times (about 5).
Step 3: Rotate the same leg in the counter clockwise direction the same amount of times, switch legs and repeat the process to complete one set.
Step 4: Repeat steps 2 and 3 with your other leg.
As you get more comfortable and confident in the pose, you can increase the amount of reps and sets you do.
Proper Form
When doing this exercise, it is important to stand tall, keep your back straight, abs tight and head at all times to protect yourself from injuries.
Benefits of Standing Leg Circles
It can help to improve the body's coordination.
It helps to build proper posture.
It helps to improve muscular strength in the abs, glutes, quads, hamstrings and calves.
It is great for improving the balance of the body.
It does not require any equipment's.
Common Injuries
While getting injured during this exercise is not common, there are still some injuries that can occur if the proper form is not maintained at all times such as:
Ankle Sprain: If the feet are not well planted before rotating the legs, then it could result in the ankle getting sprained.
Pain in the Hip: If the legs are rotated too quickly or over worked it can lead to the development of some painful sensations in that area.
When you do this exercise regularly, it will help you to improve your body coordination and build strength in your glutes and quads. Add this workout to your leg routine.
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