Standing Leg Circle
A bodyweight mobility exercise where you draw circles with one leg while balancing on the other, targeting glutes, hip flexors, and core to enhance hip stability, balance, and functional movement for athletic performance and warm-ups.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hip Flexors
Secondary Muscles
Obliques, Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hip Flexors
8/10Iliopsoas
Adductors
7/10Adductor Magnus
Abductors
7/10Glute Medius
Abs
6/10Transverse Abdominis
Obliques
5/10External Obliques
Quads
4/10Hamstrings
4/10Calves
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet shoulder-width apart, core engaged, hands on hips or extended for balance. Shift weight to one leg with slight knee bend.
- Lift opposite foot slightly off floor.
- Draw small circle forward, out, back with lifted leg.
- Keep leg straight but not locked, movement from hip.
- Control motion without momentum or swinging.
- Maintain upright torso and stable pelvis.
- Complete circles one direction, then reverse.
- Lower leg and switch sides.
Coaching Tips
Form Cues
- Engage core for stability
- Move from hip, not knee
- Keep pelvis still
- Stand tall, no leaning
- Control the circle fully
Breathing
Breathe smoothly and continuously, inhaling during one half of the circle and exhaling during the other.
Tempo
3-0-3
Range of Motion
Draw small to medium circles originating from hip joint, leg extended but knee soft, pelvis level without tilting.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Use support if balance is poor
- Stop if sharp pain occurs
- Keep movements controlled to prevent strain
- Consult professional for pre-existing conditions
Spotting
Not required for bodyweight exercise; use wall or chair for balance support if needed.
Common Mistakes
- Swinging leg with momentum
- Leaning body side to side
- Rocking pelvis
- Locking knee in lifted leg
- Poor posture with rounded shoulders
When to Avoid
- Acute hip or knee injuries
- Severe balance issues
Flexibility Needed
- Adequate hip flexion and abduction range
- Basic ankle stability
Build Up First
- Ability to stand on one leg briefly
- Core engagement competency
Also known as
One Leg Circle Standing, Standing Single Leg Circle, Hip Circle Standing
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