Side-Lying Hip Circle
Improve hip mobility & stability with Side-Lying Hip Circles! A simple exercise for stronger glutes & better lower body function.
The Side-Lying Hip Circle mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Hip Circle Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Hip Flexor (iliopsoas)
Side-Lying Hip Circle Variations and Alternatives
How to do the Side-Lying Hip Circle
Begin by lying on one side with your body in a straight line, legs stacked, and your lower arm resting on the ground for stability. Rest your head on your lower arm or place your hand to support your head for comfort.
Engage your core to stabilize your spine and pelvis.
Lift your top leg slightly, ensuring your hips are stacked vertically and facing forward.
With control, begin to move the raised leg in a circular motion. Keep the movement controlled and isolate it to the hip joint, maintaining the rest of your body still.
Continue the circular motion for a set number of repetitions before reversing the direction of the circle for the same amount of repetitions.
Once completed on one leg, switch to the opposite side and repeat the exercise with the other leg.
Repeat for the desired number of sets, usually 2-3 sets of 10-15 repetitions per leg, depending on your fitness level and goals. Remember to perform the exercise in a smooth, controlled manner, keeping the movement in the hip joint while maintaining good form throughout the exercise.
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Side-Lying Hip Circle FAQs
What muscles does the Side-Lying Hip Circle work?
The Side-Lying Hip Circle mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus maximus, gluteus medius and gluteus minimus.
What equipment do you need for the Side-Lying Hip Circle?
None. The Side-Lying Hip Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Hip Circle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Hip Circle variations and alternatives?
Similar exercises include the Deep Lunge Circle, Hip Downward Dog Circle, Seated Half Leg Circles and Hip Circle Rotation.
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