How to do the Double Leg Circles
- Lie on your back, legs straight, hands near your hips for support.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift both legs a little off the floor, knees straight, feet together.
- Draw small circles with both legs, then reverse the direction.
Full technique — 7 steps
- Lie flat on your back with legs straight and hands beside you or under your hips.
- Press your lower back into the floor and keep your ribs pulled down.
- Lift both legs together a short distance off the floor, keeping your knees straight.
- Draw small circles with both legs moving together as one unit.
- Keep your pelvis still and your lower back on the floor as the legs move.
- Complete all circles in one direction, then reverse the pattern.
- Lower your legs to the floor under control at the end of the set.
Common mistakes
- Lower back arching off floor
- Circles getting too large
- Letting the legs separate
- Using momentum instead of control
- Pelvis rocking side to side
Form cues
- Keep circles small
- Keep knees straight
- Keep ribs down
- Pelvis stays still
- Arms press into floor
- Reverse directions evenly
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Overhead Sit-Up Harder
- Dumbbell Decline Sit-Up Harder
Barbell
- Barbell Overhead Sit-Up Harder
Resistance bands
- Resistance Band Dead Bug Same level
- Kneeling Resistance Band Crunch Same level
Weight plates
- Plate Overhead Sit-Up Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Ab Wheel Straight Arm Crunch
- Easier Reverse Crunch
- This exercise Double Leg Circles
- Harder Ab Wheel Half Rollout
- Harder Ab Wheel Knee Tuck
Too hard for now? Start with the Reverse Crunch.
Quick answers
What muscles does the Double Leg Circles work?
Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 3/10.
When should I do the Double Leg Circles in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Double Leg Circles?
Strength: 2–3 sets of 6–8 reps, rest 1 min, 3 reps in reserve. Muscle growth: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Double Leg Circles?
Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.
What is an easier version of the Double Leg Circles?
Reverse Crunch (25% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).
What is a harder version of the Double Leg Circles?
Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Knee Tuck (60% of bodyweight).
