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Side Lying Leg Circle
A bodyweight Pilates exercise where you lie on your side and trace controlled circles with the top leg, targeting hip abductors and glutes to enhance mobility and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
8/10TFL
Hip Flexors
6/10Iliopsoas
Abs
5/10Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side with legs extended, body straight, and hips stacked. Support your head with your bottom arm and place top hand on the floor for balance.
- Engage core and glutes.
- Lift top leg to hip height.
- Trace small forward circle with top leg from hip.
- Continue circling smoothly without torso movement.
- Reverse direction for equal reps.
- Lower leg with control.
- Switch sides.
Coaching Tips
Form Cues
- Initiate from hip
- Keep hips stacked
- Core tight
- Smooth circles
- No rocking
- Control return
Breathing
Inhale to prepare, exhale through each circle to maintain stability.
Tempo
4-0-4
Range of Motion
Lift top leg to hip level; trace 12-18 inch circles originating from hip joint, keeping pelvis stable.
Safety
Safety Notes
- Avoid if acute hip pain
- Maintain neutral spine
- Start small to build control
- Stop on sharp pain
- Support head to prevent neck strain
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Rocking torso
- Using momentum
- Hips rolling
- Leg too high
- Arching back
- Uneven circles
When to Avoid
- Acute hip injury
- Pelvic instability
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion and abduction range
Build Up First
- Basic core engagement
- Side-lying balance competency
Also known as
Side-Lying Leg Circles, Pilates Leg Circles, Side Leg Circles
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