Side-Lying Leg Circles
Tone your hips & glutes with controlled leg circles! Improve stability & flexibility in this simple, effective exercise.
The Side-Lying Leg Circles mainly works the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Leg Circles Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Flexor (iliopsoas)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Side-Lying Leg Circles Variations and Alternatives
How to do the Side-Lying Leg Circles
Lie down on your side on a comfortable, flat surface. Make sure your body is in a straight line from head to feet.
Support your head with your lower arm by either extending it above your head or bending the elbow, creating a pillow effect.
Place your top hand on the floor in front of you for stability.
Stack your legs and then lift the upper leg to about hip height, keeping it straight.
Begin to move the raised leg in a circular motion. The range of the circle should be controlled and steady; the size of the circle depends on your flexibility and hip control.
Perform the leg circles in a clockwise direction for the desired number of repetitions.
After completing the set, switch your leg's direction of movement to counterclockwise and perform the same number of repetitions.
Once you've finished one side, turn over and repeat the exercise with the other leg, ensuring you perform the same number of repetitions in both clockwise and counterclockwise directions.
Remember to keep your core engaged throughout the exercise to help with stability and focus on maintaining controlled, smooth movements of the leg.
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Side-Lying Leg Circles FAQs
What muscles does the Side-Lying Leg Circles work?
The Side-Lying Leg Circles mainly works the hip abductors (outer thighs) and core. The main muscles are the gluteus medius and iliopsoas.
What equipment do you need for the Side-Lying Leg Circles?
None. The Side-Lying Leg Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Leg Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Leg Circles variations and alternatives?
Similar exercises include the Ankle Circle, Seated Half Leg Circles, Hip Circle Rotation and Hip Circle with Hula Hoop.
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