What's a sensible starting dose for hanging leg circles, and what should I master first?

Start with 2 to 3 sets of 4 to 5 small circles per direction, and don't attempt this until you can already do controlled hanging leg raises with almost no body swing. Widen the circles only once the smaller ones stay smooth and the grip holds steady for the whole set.

What can I do instead of hanging leg circles if I don't have a pull-up bar or can't control the movement yet?

A lying leg circle on the floor, tracing the same arc with your lower back pressed down, trains a similar path with far less demand on the grip and shoulders. If the hang itself is fine but the circle isn't, regress to straight hanging leg raises until the raise is fully controlled before adding the sweep.

What do hanging leg circles train, and when should I skip them?

They demand continuous ab and oblique control through every point of a circular arc, making them a strong finishing move for advanced lifters who already own strict hanging leg raises. Skip them if you can't yet keep a hanging knee raise still and controlled, since the added circular path only amplifies whatever swing is already there.

Advanced

Hanging Leg Circles

Hanging leg circles take a leg raise and draw a circle with the feet, so the abs and obliques must control the legs through every point of the arc instead of one straight line. The continuous change of direction demands real strength and anti-swing control, which is why it sits at the advanced end of hanging work. Keep the circles deliberate and equal in both directions.

Equipment: Pull-Up Bar
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals, Abdominal External Oblique
Browse by movement: Core Brace, Rotation

How to do it

1
Hang from a pull-up bar with active shoulders and a firm grip.
2
Raise your straight legs up and to one side to start the circle.
3
Sweep the legs across the top and down the other side in a smooth arc.
4
Continue the circle back to the start, keeping the abs in control throughout.
5
Complete your reps in one direction, then reverse the circle.
6
Breathe steadily and stop when you can no longer control the path.

Tips

Keep the circles small at first and widen them only as control improves.
Pack the shoulders and squeeze the grip to stop the body swinging.
Balance the number of circles in each direction.

Variations

Common mistakes

The knees bend partway through the circle instead of staying straight, shrinking the lever and turning it into a bent-leg swing.
The grip shifts and the hands slide slightly on the bar mid-circle, forcing extra energy into holding on instead of controlling the legs.
The pace speeds up on the way down each side of the circle, letting gravity do the work instead of the abs controlling the descent.
The legs drift together into a straight-line swing instead of tracing an actual circle, losing the arc the drill is built around.
Continuing several more circles after control is already lost, instead of stopping right at that point, turns the end of the set into flailing.

Frequently asked

What's a sensible starting dose for hanging leg circles, and what should I master first?: Start with 2 to 3 sets of 4 to 5 small circles per direction, and don't attempt this until you can already do controlled hanging leg raises with almost no body swing. Widen the circles only once the smaller ones stay smooth and the grip holds steady for the whole set.
What can I do instead of hanging leg circles if I don't have a pull-up bar or can't control the movement yet?: A lying leg circle on the floor, tracing the same arc with your lower back pressed down, trains a similar path with far less demand on the grip and shoulders. If the hang itself is fine but the circle isn't, regress to straight hanging leg raises until the raise is fully controlled before adding the sweep.
What do hanging leg circles train, and when should I skip them?: They demand continuous ab and oblique control through every point of a circular arc, making them a strong finishing move for advanced lifters who already own strict hanging leg raises. Skip them if you can't yet keep a hanging knee raise still and controlled, since the added circular path only amplifies whatever swing is already there.

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