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Side Lying Leg Circle

Side Lying Leg Circle

The Side Lying Leg Circle is a fantastic exercise that targets the outer hip and thigh muscles, also known as the abductors and adductors. This exercise is perfect for toning and strengthening the muscles responsible for stabilizing the hips and improving overall lower body strength. To perform the Side Lying Leg Circle, you start by lying on your side with your legs extended straight and stacked on top of each other. You then engage your core and lift your top leg slightly off the ground, ensuring to maintain proper alignment and stability throughout the exercise. The movement involves drawing circles with your top leg, starting with small circles and gradually increasing the size as you become more comfortable. The key is to maintain control and stability throughout the entire range of motion, ensuring that the movement comes from the hip joint rather than the lower back. By incorporating the Side Lying Leg Circle into your workout routine, you can target those hard-to-reach hip muscles, improving hip mobility, stability, and overall lower body strength. Remember to breathe throughout the movement, and if you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.


  • Lie down on your side with your legs extended straight.
  • Stack your hips and shoulders directly on top of each other.
  • Place your lower arm flat on the floor to support your upper body.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Lift your top leg slightly off the bottom leg, keeping both legs straight.
  • Begin to trace a circle in the air with your top leg, leading with your heel.
  • Start with small circles and gradually increase the size as you feel more comfortable.
  • Perform a specified number of circles in one direction before switching to the other side.
  • Keep your hips stable and avoid rocking your body throughout the movement.
  • Repeat the exercise on the opposite side.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Start with small circles and gradually increase the size as you build strength and flexibility.
  • Keep your leg straight and extend it to its maximum range of motion during each circle.
  • Control your movement by using your hip muscles rather than relying on momentum.
  • Focus on proper form and technique rather than speed. Slow, controlled circles yield better results.
  • Breathe deeply and rhythmically throughout the exercise to enhance relaxation and focus.
  • Avoid lifting your leg too high, as this can strain your hip flexors. Stay within a comfortable range.
  • Perform the exercise on both sides to ensure balanced development and avoid muscle imbalances.
  • If you experience any pain or discomfort, modify the exercise by reducing the range of motion or stopping altogether.


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