Lying Alternate Straight Leg Circle

Instructions

1
Lie on your back on a flat surface with head supported, arms at sides with palms down for stability, one leg extended flat on the ground, and the other leg ready for movement.
2
Keep your lower back pressed to the floor and engage your core. The extended leg on the ground serves as the anchor and stability point throughout the movement.
3
Slowly lower the working leg from the elevated position back down toward the ground in a controlled manner, allowing the quadriceps to lengthen under tension. Stop just short of touching the ground to maintain constant muscle engagement.
4
Drive the leg upward using the quadriceps to lift it back to the starting height or slightly above hip level, fully contracting the quadriceps at the top of the movement before lowering again.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESIliopsoas, Rectus Abdominis, Tensor Fasciae Latae
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Lying Alternate Straight Leg Circle allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Hips stability and proprioception during heavy loads.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Lying Alternate Straight Leg Circle
  • Cable Lying Alternate Straight Leg Circle
  • Banded Lying Alternate Straight Leg Circle

Beginner Tips

If you are new to the Lying Alternate Straight Leg Circle , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions