Side-Lying Knee Circle Kick
Improve hip mobility & glute strength with Side-Lying Knee Circle Kicks! Controlled circles engage your core & build stability.
The Side-Lying Knee Circle Kick 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 Knee Circle Kick Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Deep Core (transverse abdominis)
Side-Lying Knee Circle Kick Variations and Alternatives
How to do the Side-Lying Knee Circle Kick
Begin by lying on your side on a mat or the floor, with your legs extended and your body in a straight line. Support your head with your lower arm or rest it on a pillow for comfort.
Place your upper hand on the floor in front of your torso for stability.
Lift your upper leg off the lower leg, keeping your knee bent at approximately a 90-degree angle.
Start making a circular motion with the knee, resembling the action of drawing circles in the air with your knee. Keep your movements controlled, and your core engaged to maintain stability throughout the exercise.
Continue making knee circles for the desired number of reps, ensuring that you move only at the hip joint while keeping the upper body stationary.
Once you have completed the reps on one side, switch to the other side by rolling over to your opposite side and repeating the exercise with your other leg.
Aim for even sets on both sides, and ensure that you perform slow and controlled circles to effectively target the muscles without using momentum.
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Side-Lying Knee Circle Kick FAQs
What muscles does the Side-Lying Knee Circle Kick work?
The Side-Lying Knee Circle Kick mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Side-Lying Knee Circle Kick?
None. The Side-Lying Knee Circle Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Knee Circle Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Knee Circle Kick variations and alternatives?
Similar exercises include the Bent Leg Circles Kick, Knee Circles Stretch, Seated Half Leg Circles and Kneeling Backward Hip Circles.
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