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Swim Leg Circle

Swim Leg Circle

The "Swim Leg Circle" is a dynamic exercise that targets the muscles of your legs and core, improving both strength and stability. This exercise is inspired by the movements performed during swimming, making it a great addition to your workout routine whether you're a swimmer or not. To perform the Swim Leg Circle, you'll be lying on your back with your arms extended overhead and your legs straight. Engage your core muscles to maintain a stable spine throughout the movement. Next, raise one leg off the ground while keeping the other leg grounded. Begin to trace a large circle in the air with your raised leg, moving it from the midline of your body out to the side, then down towards the opposite side, and finally back to the starting position. The Swim Leg Circle engages multiple muscles simultaneously. The primary focus is on the muscles of your core, including the rectus abdominis, obliques, and transverse abdominis. These muscles work together to stabilize your spine and pelvis during the leg movement. Additionally, the exercise targets the muscles of your hips, such as the glutes, hip flexors, and adductors. The movement also engages your quadriceps and hamstrings, providing a challenging lower body workout. Incorporating the Swim Leg Circle into your routine can enhance your overall strength, stability, and flexibility. Start with a few repetitions on each leg, gradually increasing the number as you become more comfortable and strong. Remember to perform the exercise with control and focus on maintaining proper form throughout. By regularly including the Swim Leg Circle in your workout regimen, you'll be on your way to stronger legs, a stable core, and improved athleticism.


  • Start by lying on your back with your arms extended along your sides and your legs straight.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Begin the leg circle by lifting one leg off the ground and pointing your toes.
  • While keeping your leg straight, trace a circle in the air with your toes, moving your leg away from your body and then back towards your midline.
  • Continue the leg circle for the desired number of repetitions and then switch to the other leg.
  • Remember to breathe evenly throughout the exercise and maintain control of your movements.
  • To increase the challenge, you can use ankle weights or resistance bands.
  • Make sure to consult with a fitness professional if you have any concerns about performing this exercise.

Tips & Tricks

  • Focus on engaging your core muscles throughout the movement
  • Maintain good posture and alignment in the water
  • Control your breathing and exhale as you perform the leg circles
  • Make sure to warm up and stretch before starting the exercise
  • Gradually increase the difficulty of the exercise by using ankle weights or resistance bands
  • Pay attention to the placement of your arms and keep them relaxed
  • Watch your technique and ensure that your kicks are fluid and controlled
  • Listen to your body and take breaks if needed to prevent overexertion
  • Hydrate adequately before, during, and after the workout
  • Combine the swim leg circles with other swimming exercises for a well-rounded workout


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