About this exercise
The side-lying leg circle is a hip mobility drill performed lying on your side, where you trace large circles with your raised leg to improve hip joint range of motion and activate the outer hip and glute muscles.
Side-Lying Leg Circle
Step by step instructions, muscle activation and variants for the Side-Lying Leg Circle.
EasyGlutesInner thighs
How to Perform
- Lie on your side on a mat with your body in a straight line, lower arm extended under your head for support
- Stack your hips and keep your core braced throughout the movement
- Raise your top leg to hip height, keeping it straight
- Begin tracing slow, controlled circles with the raised leg — forward, up, back, and down
- Complete all reps in one direction, then reverse the circle direction
- Keep your pelvis stable and avoid rocking the hips during the movement
- Switch sides and repeat with the opposite leg
Muscle Activation
Primary
GlutesInner thighs
Secondary
Outer thighs
About the Side-Lying Leg Circle
The Side-Lying Leg Circle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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