Lying Hip Circle

Muscles worked

Setup

1. Lie on your side on a mat with your legs fully extended and stacked on top of each other.
2. Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
3. Engage your core and lift your top leg a few inches above the bottom leg to the starting position.

How to do it

1. Inhale and begin drawing a slow, controlled circle with your top leg, keeping the knee straight and toes pointed forward.
2. Exhale as you complete the circle, ensuring your torso and hips remain perfectly still throughout the rotation.
3. Complete the desired number of repetitions in one direction, then reverse the direction of the circle.
4. Switch sides and repeat the movement with the opposite leg.

Form checklist

• Keep your hips stacked vertically; do not let the top hip roll backward.
• Maintain a neutral spine and avoid arching your lower back as the leg moves behind you.
• Keep the moving leg fully locked at the knee to maximize quadriceps and glute engagement.
• Focus on moving only from the hip joint while keeping the rest of the body anchored.

Pro tips

• Imagine you are tracing a perfect circle with your big toe to ensure a smooth, controlled range of motion.
• Squeeze your glutes at the back of the circle to emphasize the posterior chain activation.
• Slow down the tempo to a 3-second circle to increase time under tension for the obliques and hip stabilizers.

Make it harder

• Increase the diameter of the circles to challenge your core stability and hip range of motion.
• Place a resistance mini-band around your ankles or just above your knees to add external load.

Frequently asked

What muscles does the lying hip circle work?

The lying hip circle primarily targets the abs, glutes, obliques, and quadriceps, and also works the hamstrings and hip flexors as secondary muscles.

What equipment do you need for the lying hip circle?

The lying hip circle requires no equipment — just your body weight.

Is the lying hip circle good for beginners?

Yes. The lying hip circle is a beginner-friendly movement and a strong foundation to build on.

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