Side-lying leg circles (Pilates side kick series)

Lying on your side with the top leg lifted to hip height, you draw small circles with the whole leg, then reverse: endurance for the muscles that keep the pelvis level when you stand on one leg.

Side kick series (Pilates) family

Side-lying leg circles (Pilates side kick series)

Standard option

Lying on your side with the top leg lifted to hip height, you draw small circles with the whole leg, then reverse: endurance for the muscles that keep the pelvis level when you stand on one leg.

DemandEasy

Equipment requiredFloor space

Muscle focusHip abductors · Glutes · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your side as for the side kick, legs slightly forward of the hips, head on the lower arm.
Lift the top leg to hip height, foot softly pointed.
Draw small circles about the size of a dinner plate, moving from the hip, with the trunk still.
Circle forward, then back.
Lower and switch sides.

Form cues

Circles the size of a dinner plate.
Move from the hip; the trunk stays still.
Avoid: the top hip rolling back, or the leg drifting above hip height.

Practice and cautions

8 each direction, each side. A suggested starting point. No trial has tested this move on its own.

Pad the bottom hip if it is sore. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

STOTT PILATES (Merrithew) · Five basic principles: breathing, pelvic and rib cage placement, shoulder blades, head and neck ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors, Glutes. Also: Abs.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Wall side leg lift (standing side kick at the wall)Beginner · A wall

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3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipment

Leg pull back (Pilates leg pull up)Advanced · No equipment

Side-lying inner thigh lift (Pilates side kick series)Beginner · No equipment

Swimming (Pilates) demonstrated on the 3D figure

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Questions people ask

What muscles does the Side-lying leg circles (Pilates side kick series) work?

Mainly the hip abductors and glutes, with help from the abs.

What equipment do I need for the Side-lying leg circles (Pilates side kick series)?

No equipment: your body weight and a little floor space.

Is the Side-lying leg circles (Pilates side kick series) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Kneeling side kick (Pilates side kick kneeling).

What is an easier alternative to the Side-lying leg circles (Pilates side kick series)?

Try the Side kick (Pilates side kick series). Both are written steps in the same progression.

How do I make the Side-lying leg circles (Pilates side kick series) harder?

Progress to the Kneeling side kick (Pilates side kick kneeling), or add load, range or slower lowering once your form is solid.