Side Lying Leg Circle
Strengthen your hips, glutes, and inner thighs with the Side Lying Leg Circle. This low-impact exercise improves hip mobility and stability.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Side Lying Leg Circle
Kneeling Leg Half Circle
Hips · Adductor Brevis · Body weight
Side Lying Scissors
Hips · Gluteus Medius · Body weight
Standing Side Leg Raise
Hips · Gluteus Medius · Body weight
Standing Leg Circle
Hips · Adductor Brevis · Body weight
Description
A lower body exercise where you lie on your side and draw circles in the air with your elevated leg.
Save Side Lying Leg Circle to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Side Lying Leg Circle
- 01Setup
Lie on your side with your bottom leg bent at a 90-degree angle for stability and your head supported by your bottom arm or hand.
- 02Setup
Extend your top leg straight, aligning it with your torso, and point your toes forward or slightly down.
- 03
Engage your core muscles to stabilize your torso, then lift your top leg a few inches off the bottom leg, keeping it straight.
- 04
Initiate small, controlled circles with your heel in the air, focusing on using your hip muscles to guide the movement.
- 05
Complete the desired number of repetitions in one direction, then smoothly reverse the direction for the same number of circles before resting.
Tips
- Maintain a stable torso by actively bracing your core; avoid rocking your upper body or hips throughout the exercise.
- Focus on controlled movement rather than momentum; each circle should be deliberate and powered by your hip musculature.
- Keep your extended leg straight but avoid locking your knee; a slight bend can protect the joint and improve muscle engagement.
- Vary the size of your circles to target different aspects of your hip mobility and strength, ensuring full range of motion.
Common mistakes
- Rocking the torso indicates a lack of core stability; fix this by engaging your abdominal muscles tightly and keeping your body still, only moving the leg.
- Using momentum to swing the leg reduces muscle activation; prevent this by performing slower, more controlled circles, focusing on the contraction of your glutes and inner thighs.
- Making circles too large can strain the hip and lead to instability; start with smaller, precise circles to build control before gradually increasing the range of motion.
In the Ellim app, Side Lying Leg Circle unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train side lying leg circle?
Get Ellim — FreeQuestions
What muscles does Side Lying Leg Circle work?
Side Lying Leg Circle primarily targets Adductor Brevis, Adductor Longus, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Pectineous. Secondary muscles include Gracilis, Tensor Fasciae Latae.
Is Side Lying Leg Circle good for beginners?
Side Lying Leg Circle is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Side Lying Leg Circle?
You need Body weight to perform Side Lying Leg Circle. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Side Lying Leg Circle?
Maintain a stable torso by actively bracing your core; avoid rocking your upper body or hips throughout the exercise. Focus on controlled movement rather than momentum; each circle should be deliberate and powered by your hip musculature. Keep your extended leg straight but avoid locking your knee; a slight bend can protect the joint and improve muscle engagement. Vary the size of your circles to target different aspects of your hip mobility and strength, ensuring full range of motion.
What are common mistakes when doing Side Lying Leg Circle?
Rocking the torso indicates a lack of core stability; fix this by engaging your abdominal muscles tightly and keeping your body still, only moving the leg. Using momentum to swing the leg reduces muscle activation; prevent this by performing slower, more controlled circles, focusing on the contraction of your glutes and inner thighs. Making circles too large can strain the hip and lead to instability; start with smaller, precise circles to build control before gradually increasing the range of motion.
Related exercises
Side Bridge Hip Abduction
Hips · Obliques · Body weight
Lying Side to Side Knee
Hips · Adductor Brevis · Body weight
Lying Bent Knee Figure 8
Hips · Adductor Brevis · Body weight
Criss Cross Leg Raises
Hips · Adductor Brevis · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Side Lying Leg Circle.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store