Pilates
Pilates Side-Leg Circles
Pilates Side-Leg Circles uses small circles with the raised leg while you lie on your side. It trains the outer hips and glutes while challenging your trunk to stay steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with your head resting on your bottom arm.
- Position your straight legs slightly forward of your torso, with your hips stacked vertically.
- Place your top hand on the mat in front of your chest.
- Lift your top leg to hip height.
- Trace a small circle with your top foot, returning to the starting position.
- Reverse the circle direction after completing your repetitions.
- Lower your top leg to rest on the bottom leg.
- Repeat on your opposite side.
Form cues
- Reach long through your heel.
- Keep your ribs quiet.
- Breathe evenly throughout.
Common mistakes
- Rolling the pelvisMake the circles smaller until your pelvis stays still.
- Swinging through the circleUse an even, unhurried pace rather than momentum.
- Circling from the kneeKeep your knee softly straight so the movement comes from your hip.
Safety
Forcing large circles can irritate the hip, while arching your back to keep the leg raised can strain the lower back.
- Start with a few practice circles before adding repetitions.
- End the set when fatigue makes you lose control of the leg.
- Stop if you feel hip pinching or back pain.
If lying on your side aggravates existing hip, back, or neck pain, ask a physiotherapist about a supported alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 30 sec
Count one full circle as one rep; complete the target in each direction on each side.