Side Leg Hip Circle
The Side Leg Hip Circle is a bodyweight mobility exercise that strengthens the gluteus medius and hip flexors while improving pelvic stability. By performing controlled rotations from a side-lying position, this movement enhances hip joint health and core endurance.
Since hip mobility often correlates with lower back or knee health, the AI analyzes your reported pain history to ensure this movement is safe or if a regression like the Clam Shell is preferable. By tracking the duration and RPE of your sets, the app detects improvements in local muscular endurance and glute activation. Additionally, integration with HealthKit allows the AI to prescribe this as a low-impact activation drill on days when your recovery metrics indicate high fatigue.
Form Cues
- Lie on your side with your hips stacked directly on top of each other
- Brace your core to keep your torso completely still
- Extend your top leg fully with your toes pointed forward or slightly down
- Draw small, controlled circles originating from the hip socket
- Maintain a slow, consistent tempo throughout the set
- Don't allow your top hip to roll backward or forward
- Don't use momentum or swing the leg wildly
- Don't arch your lower back to compensate for limited range of motion
- Don't let your waist sag into the floor
- Don't bend the knee of the working leg
Common Mistakes
- Making circles too large and losing pelvic stability
- Pointing the toes upward (biasing the quads)
- Using the lower back to lift the leg
- Rushing through the movement
- Relaxing the core and allowing the torso to rock
Muscles Worked
This exercise primarily targets the gluteus medius and minimus, which are critical for stabilizing the pelvis during walking and running. It also works the hip flexors and requires isometric engagement from the obliques to maintain a neutral spine position.
Primary
Secondary
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