Standing Leg Side Circle
10 reps
Balance on one leg and draw slow circles with the other foot.
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GLUTES
Standing Leg Side Circle
The standing leg side circle is an isolation drill for the hip flexors and adductors, muscles that often get neglected. Drawing controlled circles with one leg engages the smaller stabilizers around the hip. It's great for improving hip mobility and stability, particularly for lateral athletic movement.
How to do it
- 1
Balance on one foot and extend the other leg out to the side, keeping your core engaged.
- 2
Tense the muscles in your thigh, hip, and glute.
- 3
Draw a small, slow circle with your foot, moving the leg both in front of and behind your hip.
- 4
Either keep all reps in one direction or alternate, but work both directions equally.
- 5
Stay tall with your shoulders back and chest up, feeling the work in your glutes and hips, then switch legs.