Seated Single-Leg Half Circle
Seated and leaning back on the hands, lift one straight leg over a dumbbell standing on end beside it, set it down on the far side, then bring it back.
How to do it
Setup
Sit on the floor leaning back on the hands, legs straight, a dumbbell standing on end just outside the working leg.
Steps
- Lift the straight leg and carry it over the dumbbell to the outside.
- Touch the heel down lightly, then lift it back over.
- Keep the torso still; switch legs after the set.
Common mistakes
Knee bending to clear the dumbbell: lift higher with a straight leg, or use a lower object. Leaning further back to lift the leg: the torso stays where it is. Knocking the dumbbell over: slow, controlled arcs.
Breathing
Steady throughout; never held.
