Side-Lying Leg Circles

Side-lying leg circles are an effective exercise that strengthens the hips, thighs and core muscles, while improving flexibility. The exercise is widely used in Pilates, and helps build stability in the hips. The movement isolates the muscles in the seat and outer thighs, which helps to tone and strengthen these areas.

Correct form and technique

Follow these steps to perform side-lying leg circles correctly:

  1. Lie on one side with your body in a straight line, your head supported by your hand or resting on your arm.
  2. Place the top leg straight out from the hip and keep the core tight to stabilize the body.
  3. Lift your leg slightly and start making small, controlled circles. Keep your hips stable and avoid rolling forward or backward.
  4. Do 10 circles in one direction, then switch directions and do 10 circles in the opposite direction.
  5. Switch sides and repeat the exercise with the other leg.

Keep your core engaged and avoid dropping your abs during the movement.

Common errors

Here are some common mistakes to avoid while performing side-lying leg circles:

  • The hip rolls: Many people let their hips fall forward or backwards. Make sure to keep your hips stable throughout the exercise.
  • Too big circles: Avoid making circles that are too big, as this can impair control and technique. Focus on small, controlled movements.
  • Failure to activate the core: Remember to keep the core tight to support the back and stabilize the body.

Modifications and variations

Depending on your fitness level, you can try these modifications:

  • Modification for beginners: If balance is difficult, you can support yourself with the top hand for extra stability or reduce the circle size.
  • Advanced variation: Increase the intensity by wearing a weight cuff around the ankle or making larger circles to challenge the hips more.
  • Using the Magic Circle: To increase resistance, you can use a Pilates ring between your ankles or thighs while performing circles.

Number of repetitions and sets

Perform 2-3 sets of 10-15 circles in each direction on both sides for optimal strength and toning.

Breathing technique

The breath is the key to keeping the core activated. Breathe in when you start the movement and breathe out as you make the circles. This helps you maintain control.

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