Around the World Leg Lifts

Strong hips and a stable core support almost every movement you make, from walking and running to lifting and twisting. 

Around-the-world leg raises provide a single, powerful movement to improve both. This dynamic exercise targets your lower abdominals, hip flexors, and glutes. 

Additionally, it promotes stability and coordination without requiring any fancy gym equipment. With simple variations, anyone, from beginners to pros, can benefit from this underrated core powerhouse.

Related: Collagen Building Protein Peptides

What Are Around the World Leg Raises?

Around the world leg raises are a dynamic strength and mobility exercise that targets multiple muscle groups in one continuous motion. The move involves lifting your leg in a circular motion, forward, side, and back, while standing upright or lying flat, depending on the variation.

Fitness expert Marzia Prince popularized this movement as a way to tone your glutes, thighs, and core simultaneously. You can add resistance bands or ankle weights to increase difficulty.

This isn’t just another ab workout. It combines controlled motion and muscle activation, making it a staple in any functional training program.

Benefits of This Functional Core Exercise

The 'around the world' leg exercise is more than just a fancy name. It offers several science-backed benefits:

• Improved Core Stability: Engages all layers of abdominal muscles.

• Enhanced Hip Mobility: Encourages movement in all three planes of motion.

• Strengthened Glutes and Hip Flexors: Helps improve posture and prevent injury.

• Increased Balance and Coordination: Especially when performed standing.

• Versatility: It requires minimal equipment and can be done almost anywhere.

Incorporating this move regularly helps build a solid foundation for more complex exercises like lunges, squats, and deadlifts.

How to Perform Around the World Leg Lifts with Proper Form

Step-by-Step Instructions

1. Stand tall with feet hip-width apart.

2. Wrap a resistance band around your ankles for added challenge.

3. Shift weight to your left leg.

4. Lift your right leg forward, up and down (8–10 reps).

5. Then, move the leg sideways and lift it out (8–10 reps).

6. Finally, extend the leg backward and return (8–10 reps).

7. Switch sides and repeat.

Keep your core tight and shoulders relaxed. For a floor variation, lie on your back and make a circular motion with both legs in the air.

Common Mistakes to Avoid

• Arching the lower back can strain your spine. Engage your abs.

• Fast, uncontrolled movements with control to target the right muscles.

• Lock your standing leg to maintain a slight bend in your supporting knee, which helps prevent joint strain.

Muscle Groups Targeted

The around the world leg raises work a surprising number of muscles:

• Core: Rectus abdominis, obliques, transverse abdominis

• Hips: Gluteus medius and minimus, hip flexors

• Legs: Quadriceps, hamstrings, and calves

This makes them an excellent warm-up or finisher for leg day. You can also pair them with movements like the Standing side leg raise for added impact.

Best Variations for Beginners and Advanced Athletes

Single Leg Around the World

Perfect for beginners. Perform the forward, side, and backward raises one at a time, focusing on maintaining balance. Keep a chair nearby for support if needed.

Eccentric Leg Lowering Technique

For advanced athletes, try the lying-down version. Raise both legs together, then slowly lower one leg at a time in a circular motion. This targets deep core muscles and improves control.

You can also integrate resistance bands or ankle weights to elevate intensity.

When and How Often to Include in Your Workout Plan

Add around the world leg raises 2–3 times per week:

• Warm-up: Ideal for activating the hip and core muscles before strength training.

• Cooldown: Enhances flexibility and aids in recovery.

• Standalone Core Routine: Perform 3–4 sets with other movements like planks or crunches.

Pair with a structured strength routine, such as the 7 Best Superset Hamstring Exercises, for well-rounded lower-body development.

Recommended Supplements to Support Muscle Recovery

After targeting multiple muscle groups, recovery is key. Sun Warrior offers adequate support.

• Warrior Blend Organic is a complete vegan protein powder to aid muscle repair.

• Classic Protein is ideal for post-core workout recovery.

• Collagen-building protein peptides support joint health and help improve tissue elasticity.

• Plant-based supplements and vitamins maintain nutritional balance for stronger workouts.

• plant-based collagen is particularly beneficial for maintaining joint flexibility and promoting tissue recovery.

• Clear Protein is light and refreshing, ideal for hot-weather workouts.

These supplements help reduce soreness and accelerate the rebuilding of active muscle tissue.

Conclusion

If you want a leaner core and stronger hips, around the world leg raises are an excellent addition to your routine. This simple yet powerful exercise delivers results by activating deep muscles, improving stability, and encouraging controlled movement. 

It’s effective whether you’re just starting or looking to take your skills to the next level. Combine it with smart nutrition and recovery strategies, such as Sun Warrior’s vegan protein powder, for optimal results. 

And if you’re also tackling skin or inflammation issues, don’t miss 16 Of The Best Ways To Treat Cellulite Naturally for a holistic approach.

FAQs

What are around-the-world leg raises good for?

They improve hip mobility, core strength, and balance. Clinical studies have demonstrated that core stability reduces the risk of injury and enhances athletic performance. This move also effectively sculpts the lower body.

How do you perform around-the-world leg lifts correctly?

Stand straight, lift one leg forward, then to the side, and then back. Do each for 8–10 reps before switching to the other leg. Maintain core engagement throughout.

Are leg raises safe for lower back issues?

Yes, if done with proper form. Engage your core and avoid arching your lower back. Lying-down versions are generally safer. Learn more from The Effects of Curl-Up and Straight Leg Raising.

What muscles do around the world leg raises target?

They hit your core, glutes, hip flexors, and legs. This makes them a full-body stabilizing movement.

What’s the difference between leg lifts and leg raises?

Leg lifts typically refer to a straight-up motion, while leg raises, especially around the world leg raises, involve circular movement, offering more range and muscle activation.

Can beginners do around-the-world leg exercises?

Absolutely. Start with fewer reps and use a support, such as a wall or chair. Gradually progress as strength and balance improve. Beginners may also benefit from adding Nuts vs Seeds to their diet for clean energy.