Seated Single-Leg Half-Circles

Sit on the floor with your torso leaning slightly back and your hands placed flat behind you for support.

Extend both legs straight out in front of you and place a dumbbell upright on the floor beside one calf.

Lift one leg slightly off the floor and sweep it in a wide arc up and over the dumbbell.

Lower your foot gently to the opposite side, then reverse the motion to return your leg back to the starting position.

Complete all your repetitions on one side before switching to the other leg.