Side-Lying Leg Circle
- Beginner
- Pilates
- Home
The side-lying leg circle has you lying on your side with your body in one line, lifting your top leg to hip height and drawing small circles from the hip joint. It isolates the glutes on the lifting side and the adductors as they stabilize the leg. Beginners use it at home or as a warmup, main set or finisher, for reps on each side.
- Muscles
- Glutes, Adductors
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your side, body in one line, head supported.
- Lift your top leg to hip height.
- Draw small, controlled circles from the hip.
- Reverse direction, then switch sides.
Form cues
- Keep your hips stacked directly on top of each other.
- Breathe steadily throughout the whole movement.
- Hold your leg at hip height the whole time.
Common mistakes
- Your top hip rolls backward during the circle. Keep your hips stacked and square throughout.
- Your leg drops below hip height. Hold the leg level with your hip.
- The circles get big and fast. Make the circles smaller and slow them down.
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