Exercise
Side-lying circle kick on the mat with a resistance band around the ankles for hip mobility and control.
Setup instructions
Lie on the side on the mat with the body in one long line. Loop a resistance band around the ankles. Prop the head on the lower hand and place the top hand on the mat in front of the chest. Keep the bottom leg slightly bent and the pelvis stacked.
Breathing cues
Exhale on the effort phase. Inhale between circles.
Movement steps
- 1Inhale to prepare in the side-lying position.
- 2Exhale to trace a small circle forward with the top leg against band tension.
- 3Complete several circles in one direction with controlled tempo.
- 4Reverse the circle direction with equal range.
- 5Switch sides and repeat.
Common mistakes
Making circles too large and rocking the pelvis; rotating the top foot outward; rushing the circle tempo; using a band that restricts smooth motion; holding the breath.
Safety notes
Keep the circles small until hip control feels clear. Stop if hip pinching or sharp lateral hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Side Kick Circles suitable for beginners?
Yes. Small circles with the band around the ankles build hip mobility with clear feedback. Keep the circles modest at first.
What muscles does Resistance Band Side Kick Circles work?
The glutes and hip stabilisers control the circular leg path while the deep core maintains a stacked pelvis.
What is Resistance Band Side Kick Circles good for?
It builds hip mobility and control in the side kick series before mat side kick circles and reformer hip work.
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