Standing Side Leg Circles
Improve hip mobility & balance! Tone your outer thighs with controlled leg circles. A simple yet effective exercise.
The Standing Side Leg Circles mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Standing Side Leg Circles Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Spinal Erectors (erector spinae); Hip Stabilizer (gluteus minimus)
Standing Side Leg Circles Variations and Alternatives
How to do the Standing Side Leg Circles
Begin by standing upright with your feet shoulder-width apart, your hands on your hips or waist for stability. Ensure your posture is straight and tall.
Shift your weight to one leg, without bending your knee, as you prepare to move the opposite leg.
Gently lift the free leg slightly off the ground to prepare for the hip circle.
Start by moving the lifted leg in a circular motion outward, making as wide a circle as comfortable with your hip joint.
Perform the circular motion smoothly, ensuring to keep the movement controlled and the core engaged to maintain balance.
Make 5-10 circles with one leg, and then switch to the other leg to perform an equal number of circles.
The movement should be slow and controlled, focusing on moving through a full range of motion at the hip.
Once completed on both sides, relax and shake out your legs if necessary.
Remember to keep your movements fluid and avoid any jerking motions. The goal is to gently stretch and open up the hip area. Adjust the size and speed of the circles according to your comfort and flexibility levels.
---
Standing Side Leg Circles FAQs
What muscles does the Standing Side Leg Circles work?
The Standing Side Leg Circles mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back and hip abductors (outer thighs). The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Standing Side Leg Circles?
None. The Standing Side Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Side Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Side Leg Circles variations and alternatives?
Similar exercises include the Ankle Circle, Knee Circles Stretch, Deep Lunge Circle and Hip Downward Dog Circle.
Training calculators
Work out the numbers behind your training before your next session.