Side Lying Leg Circle – Video Exercise Guide & Tips

Side Lying Leg Circle - Video Exercise Guide & Tips

Are you looking to strengthen your core and tone your legs? Then the side lying leg circle exercise is perfect for you!

Watch This Exercise Video

In this video exercise guide, we'll show you the proper technique and give you some helpful tips to maximize your results.

Get ready to feel the burn as you engage your muscles and improve your balance.

Let's get started!

Key Takeaways

  • Side lying leg circles engage muscles in the hips, glutes, and thighs.
  • They improve strength, stability, flexibility, and enhance hip mobility and balance.
  • Side lying leg circles tone and sculpt the legs and glutes.
  • Proper form, modification when needed, and gradual progression are important for performing side lying leg circles effectively.

Benefits of Side Lying Leg Circles

You can experience various benefits by incorporating side lying leg circles into your workout routine. One of the most important aspects of performing this exercise correctly is maintaining proper form. It's crucial to ensure that your body is aligned properly throughout the movement to avoid any strain or injury. By focusing on maintaining proper form, you can effectively target and engage the muscles in your hips, glutes, and thighs.

Additionally, side lying leg circles can be modified to suit different fitness levels. If you're a beginner, you can start by performing smaller circles and gradually increase the range of motion as you become more comfortable and stronger. On the other hand, if you're more advanced, you can use ankle weights or resistance bands to add an extra challenge to the exercise.

Incorporating side lying leg circles into your routine can help improve your overall strength, stability, and flexibility. By targeting the muscles in your lower body, this exercise can help tone and sculpt your legs and glutes. It can also improve your hip mobility and enhance your balance.

Remember to always listen to your body and work within your own limits to ensure a safe and effective workout.

Equipment Needed for Side Lying Leg Circles

To perform side lying leg circles, you'll only need a comfortable exercise mat or a soft surface to lie on. No fancy equipment or machinery is necessary for this exercise. Here are the key items you need:

  • Comfortable exercise mat or soft surface
  • Enough space to extend your legs fully
  • Optional: Pilates ring or resistance band for added challenge
  • Comfortable workout attire
  • A timer or clock to track your exercise duration

Proper form for side lying leg circles is crucial to ensure you engage the correct muscles and avoid injury. Keep your core engaged throughout the exercise, and maintain a neutral spine alignment. For beginners, modifications can be made by bending the bottom leg or reducing the range of motion. It's important to listen to your body and start with smaller circles until you feel comfortable and confident.

Now that you know what equipment is needed for side lying leg circles, let's move on to the step-by-step guide to performing this exercise and reaping its benefits.

Step-by-Step Guide to Performing Side Lying Leg Circles

Start by lying on your side with your legs fully extended. Keep your bottom leg straight and slightly bent at the knee to maintain stability. Place your top hand on the floor in front of you for support, while your bottom arm can be placed comfortably behind your head or along your body.

From this starting position, engage your core muscles and lift your top leg towards the ceiling.

To perform the side lying leg circles, make small circles with your top leg in a controlled and fluid motion. Start with small circles and gradually increase the size as you become more comfortable with the movement. Focus on maintaining proper form and control throughout the exercise.

As you perform side lying leg circles, be mindful of any modifications or variations that can be made based on your fitness level or physical limitations. If you find it challenging to keep your balance, you can place a folded towel or cushion under your supporting hand for added stability. Additionally, you can use ankle weights to increase the intensity of the exercise.

Remember to listen to your body and adjust the range of motion and speed of the leg circles to ensure that you're performing the exercise safely and effectively. Incorporate these modifications and variations to customize your side lying leg circles routine and make it suitable for your individual needs and goals.

Common Mistakes to Avoid During Side Lying Leg Circles

Continuing from the previous subtopic, it's important to be aware of common mistakes that should be avoided when performing side lying leg circles. To ensure you're getting the most out of this exercise and preventing any potential injuries, here are some common mistakes to watch out for:

  • Improper form: One of the most common mistakes isn't maintaining proper form during side lying leg circles. Make sure to keep your core engaged and your spine aligned throughout the movement.
  • Using momentum: Avoid using momentum to swing your leg up and around. Instead, focus on controlled movements and engage your hip muscles to create the circular motion.
  • Lifting the leg too high: It's important to find the right range of motion for your body. Lifting your leg too high can put unnecessary strain on your hip joint. Aim for a comfortable range of motion where you can maintain proper form.
  • Neglecting the supporting leg: Remember to keep your supporting leg stable and grounded throughout the exercise. Avoid letting it lift off the ground or move around.
  • Not modifying when needed: If you're finding it difficult to maintain proper form or experiencing discomfort, it's important to modify the exercise. You can try using a resistance band or decreasing the range of motion until you feel more comfortable.

Tips for Getting the Most Out of Side Lying Leg Circles

To maximize the effectiveness of your side lying leg circles, incorporate a resistance band into your routine. This simple addition can help improve stability and target your leg muscles even more effectively.

Start by looping the resistance band around your ankles and lie on your side, supporting your head with your bottom arm and keeping your legs straight. As you perform the leg circles, the resistance from the band will challenge your muscles, making them work harder. This can lead to increased muscle activation and improved strength gains.

Additionally, incorporating variations for advanced practitioners can further enhance the benefits of side lying leg circles. For example, you can try performing the circles with a heavier resistance band or adding ankle weights to increase the difficulty. Another variation is to reverse the direction of the circles halfway through the set to target different muscles.

Remember to always maintain proper form and control throughout the exercise to maximize your results.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for Side Lying Leg Circles?

To determine the number of sets and repetitions for side lying leg circles, consider your fitness level and goals.

Beginners can start with 2-3 sets of 8-10 repetitions per leg.

As you progress, you can gradually increase the number of sets and repetitions.

Remember to listen to your body and make modifications if needed.

Consult with a fitness professional for personalized guidance.

Can I Perform Side Lying Leg Circles if I Have a Knee Injury?

If you have a knee injury, it's important to consider recovery options and modifications before performing side lying leg circles. Speak with a healthcare professional to determine if this exercise is suitable for your condition.

They can provide guidance on how to modify the movement or suggest alternative exercises that won't aggravate your knee injury. Prioritizing your recovery and protecting your knees should be the main focus when exercising with an injury.

Is It Necessary to Warm up Before Doing Side Lying Leg Circles?

Before performing side lying leg circles, it's important to warm up your body. Warming up helps increase blood flow, flexibility, and prepares your muscles for the exercise.

Side lying leg circles have several benefits such as strengthening the hip muscles and improving hip stability. If you have a knee injury, there are modifications you can make to ensure a safe and effective workout.

Always consult with a healthcare professional before starting any exercise program.

Should I Engage My Core Muscles During Side Lying Leg Circles?

Yes, you should definitely engage your core muscles during side lying leg circles. Engaging your core helps to stabilize your body and maintain proper form throughout the exercise.

Can Side Lying Leg Circles Help Improve Flexibility in the Hips?

Side lying leg circles can definitely improve flexibility in your hips. By engaging your core and focusing on proper form, you can target the muscles in your hips and increase their mobility.

The circular motion of the exercise helps to stretch and strengthen the hip muscles, leading to improved flexibility over time.

There are variations of side lying leg circles that cater to different fitness levels, allowing everyone to benefit from this exercise.


In conclusion, side lying leg circles are a beneficial exercise that can be performed with minimal equipment. By following the step-by-step guide and avoiding common mistakes, you can effectively target your leg muscles and improve your overall strength and flexibility.

Remember to focus on proper form and technique to get the most out of this exercise. Incorporating side lying leg circles into your fitness routine can help you achieve your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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