Side Leg Hip Circle
10 reps
Lie on your side, lift the top leg, and trace slow circles while keeping the glute working.
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GLUTES
Side Leg Hip Circle
A side-lying bodyweight drill that fires up the glutes and the small stabilizers around the hip. Circling the top leg takes the joint through a full arc while keeping tension on the muscles the whole time. It builds hip control and mobility that carries over to bigger lower-body lifts.
How to do it
- 1
Lie on one side and plant your top hand on the floor in front of you for support.
- 2
Squeeze your glute to raise the top leg and brace your core to stay steady.
- 3
Draw slow, controlled circles with the leg while keeping tension in the glute and hip.
- 4
Keep the leg long, only a soft bend in the knee, throughout.
- 5
Reverse the direction and circle the other way, then switch sides.