Exercise guide
Side Lying Leg Circle
- Beginner
- Isolation
- Rep-based
- Lower legs
- Upper legs
- Waist
This exercise targets the glutes and hip stabilizers while requiring the adductors to maintain pelvic alignment. It is highly effective for building lateral hip strength and improving overall lower body control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a mat with your legs straight and stacked directly on top of each other.
- Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
- Engage your core to lift your waist slightly off the mat, creating a neutral spine and a stable base.
How to do it
- Lift your top leg to hip height, keeping the knee locked and toes pointed forward.
- Inhale as you begin to trace a small, controlled circle (about the size of a dinner plate) with your foot, moving forward and up.
- Exhale as you sweep the leg back and down to the starting height, completing the rotation over 2-3 seconds.
- Perform the prescribed repetitions in one direction, then reverse the direction before switching to the other side.
Form checklist
- Keep your hips stacked vertically; do not let the top hip roll backward or forward.
- Maintain a long, straight line from your head to your heels throughout the movement.
- Move only from the hip joint, ensuring the pelvis and lower back remain completely still.
- Keep the moving leg fully extended with the quad engaged to prevent the knee from bending.
Pro tips
- Imagine your leg is growing longer as you reach through your toes to maximize space in the hip joint and increase muscle tension.
- Press the bottom leg firmly into the floor to engage the adductors and provide a more stable anchor for the moving leg.
Make it harder
- Increase the diameter of the circles to the maximum range possible without allowing the pelvis to tilt.
- Add a light ankle weight or place a small resistance loop just above the ankles to increase the load on the glutes.
Frequently asked
- What muscles does the side lying leg circle work?
- The side lying leg circle primarily targets the adductors and glutes, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the side lying leg circle?
- The side lying leg circle requires no equipment — just your body weight.
- Is the side lying leg circle good for beginners?
- Yes. The side lying leg circle is a beginner-friendly movement and a strong foundation to build on.
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