Exercise
Side Kick Circles
BeginnerSide-lying circular leg pattern that combines hip mobility with trunk stability.
Setup instructions
Lie on your side in a long line with head supported and waist lifted. Extend the top leg to hip height with a flexed foot. Keep the hips stacked before beginning the circle.
Breathing cues
Inhale through the front of the circle. Exhale on the return.
Movement steps
- 1Inhale to circle the top leg forward and up in a controlled arc.
- 2Exhale to complete the circle back to the start.
- 3Keep the circle size modest and the trunk quiet.
- 4Reverse direction and switch sides.
Common mistakes
Making circles too large; rocking the pelvis; losing foot flexion; collapsing the waist.
Safety notes
Start with small circles. Stop if hip clicking or low-back discomfort appears.
Connections
Related exercises
FAQs
Is Side Kick Circles beginner-friendly?
Yes, when circles stay small and the pelvis remains stable.
What muscles does Side Kick Circles work?
Hip stabilisers guide the circle; the core keeps the trunk aligned.
What is Side Kick Circles good for?
It improves controlled hip mobility and side-lying stability.
How big should the circles be?
Small enough to keep the hips stacked and the waist lifted throughout.