Standing Leg Side Circle
A standing mobility exercise that challenges single-leg balance while improving hip joint range of motion and stability. By rotating one leg in controlled circles, you activate the glutes and hip flexors while engaging the core to prevent torso movement.
Since this exercise relies heavily on balance and hip mobility, the AI analyzes your daily HRV and sleep data from HealthKit to gauge your neuromuscular readiness; on days with low recovery scores, it may suggest using a support for stability. By tracking your RPE and set duration, the AI learns your endurance threshold and can prescribe volume adjustments to prevent form breakdown. Additionally, if you've logged previous hip impingement or pain, the system will recommend smaller circles or floor-based regressions to ensure joint safety.
Form Cues
- Stand tall and brace your core
- Keep your standing knee soft and unlocked
- Initiate the movement specifically from the hip socket
- Draw controlled circles with your heel
- Maintain a rigid, motionless torso
- Don't swing your upper body for momentum
- Don't hike your hip up on the moving side
- Don't lock out the knee of your standing leg
- Don't arch your lower back excessively
- Don't rush the rotation speed
Common Mistakes
- Torso swaying side-to-side
- Hiking the hip bone
- Locking the standing knee
- Rushing through the movement
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the hip abductors (gluteus medius and minimus) and hip flexors, which are critical for pelvic stability and lateral movement. Secondarily, it works the core musculature and the stabilizers of the standing leg to maintain balance against the shifting center of gravity.
Primary
Secondary
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