Side Leg Hip Circle being performed with proper form

How to do a Side Leg Hip Circle

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
100,748
Popularity Rank
528th
Difficulty
Beginner
Glutes Strength
85 mSCORE 41st
Equipment Required
    Bodyweight-only

Workouts with Side Leg Hip Circle

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Hamstrings, Quads, Abductors

    Instructions for Proper Form

    Side Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.

    1. Lie on your side and place your top palm on the floor for stability.
    2. Engage your glutes and hips to raise your leg up at your hips. Engage your core for stability.
    3. Slowly move your leg around in a circle while maintaining tension in your glutes and hips. Keep your leg straight throughout the movement.
    4. Reverse the direction of your leg and repeat in the opposite direction.
    5. Maintain good posture by keeping your active leg straight with a slight bend in your knee.
    6. You should feel this exercise primarily in your glutes and hips.

    Alternatives & Variations to Side Leg Hip Circle

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    1. 1. Standing Leg Side Circle

      Photo of Standing Leg Side Circle being performed
      12.6 mSCORESWAPPED 531 TIMES

      Standing Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.

    2. 2. Knee to Chest Stretch

      Photo of Knee to Chest Stretch being performed
      5.1 mSCORESWAPPED 165 TIMES

      Knee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.

    3. 3. Seated Figure Four

      Photo of Seated Figure Four being performed
      10.5 mSCORESWAPPED 105 TIMES

      Seated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.

    4. 4. Pigeon Pose

      Photo of Pigeon Pose being performed
      7.1 mSCORESWAPPED 85 TIMES

      Pigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.

    5. 5. Single Leg Kickback

      Photo of Single Leg Kickback being performed
      86.2 mSCORESWAPPED 81 TIMES

      Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.

    6. 6. Side Leg Kick

      Photo of Side Leg Kick being performed
      78.4 mSCORESWAPPED 78 TIMES

      Side Leg Kick is an exercise that primarily targets your glutes. By lying on your side and raising your top leg into the air, you’re already recruiting your glutes, as well as your other smaller muscle groups like hip flexors. With your glutes already engaged, you then move them through a range of motion to further improve muscle activation.

    7. 7. Standing Leg Side Hold

      Photo of Standing Leg Side Hold being performed
      35.4 mSCORESWAPPED 59 TIMES

      Standing Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.

    8. 8. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 54 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    9. 9. Single-Leg Glute Bridge with External Rotation

      Photo of Single-Leg Glute Bridge with External Rotation being performed
      11.1 mSCORESWAPPED 54 TIMES

      Single-Leg Glute Bridge with External Rotation is a variation on the more standard Glute Bridge. Like the Glute Bridge, this compound exercise primarily targets the glutes. By performing this exercise with one leg and adding external rotation at the top, you add instability and further recruit smaller muscles around your hips. This is a great exercise for improving glute activation and hip stability.