Side Lying Leg Circle Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Inner Thighs, Gracilis, Glutes, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Side Leg Circles
Visualised Target Muscle Groups
Front
Back
How to: Side Lying Leg Circle
- Lie on your side with your legs fully extended and stacks on top of each other.
- Lift your top leg to about 45 degrees and start making small circles in the air.
- Make 10 circles in one direction, and then switch and make 10 circles in the other direction.
- Keep your core engaged and avoid rocking back and forth.
Common Mistakes
- Not synchronizing the legs correctly.
- Allowing the body to rock back and forth.
- Insufficient control during the circular motion.
Modifications
- Bend your knee slightly to reduce strain on the hip joint.
- Perform the exercise on a softer surface or mat for added comfort.
Tips
- Keep your legs straight to maximize the effectiveness of the exercise.
- Engage your core throughout the movement to maintain stability.
- Control the movement to prevent swinging and use muscle effort instead.
Side Lying Leg Circle Alternatives
Tags
hips
strength
glutes
adductors
bodyweight
core
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