Lying Supine Single Leg Circle
Lying Supine Single Leg Circle Exercise Description
The Lying Supine Single Leg Circle trains hip control while keeping the pelvis and spine stable. Performed on your back with one leg lifted, the working hip moves through controlled circumduction (a smooth circular path) as the trunk remains quiet. Primary muscles on the moving leg include the hip flexors (e.g., iliopsoas, rectus femoris) and the adductors/abductors (gluteus medius/minimus and tensor fasciae latae) guiding the circle; the deep abdominals and obliques provide trunk stabilization. The grounded side also contributes pelvic stability, especially through the lateral hip musculature. The goal is a precise, even circle driven from the hip joint without knee wobble, rib flare, or lumbar extension. Keep ranges modest and smooth so the pelvis stays level and the spine maintains a neutral, comfortable position.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Medius, Gluteus Minimus, Iliacus, Psoas Major, Rectus Femoris, Tensor Fasciae Latae
- Assisting Muscles: Pectineus, Sartorius
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors, Hip Flexors, Hip Rotators, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Front Quad, Hip Flexor, Upper Glutes
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Lying Supine Single Leg Circle Exercise
‘- Lie supine on a mat with arms by your sides, palms down; set a neutral spine and level pelvis.
– Bend the non-working knee, foot flat hip-width, or keep it straight if you can stay stable.
– Lift the working leg toward the ceiling to a comfortable hip flexion angle; knee extended but soft, ankle neutral.
– Lightly brace your abdominals; keep ribs gently down and shoulders relaxed.
– Initiate movement from the hip joint only; draw a small, smooth circle: across midline, down, out, and back up.
– Keep ASIS level; avoid rocking the pelvis, arching the low back, or rotating the trunk.
– Move slowly and with constant control; maintain steady breathing—do not hold your breath.
– Reverse the direction of the circle with the same control and range.
– If the pelvis shifts or the low back lifts, make the circle smaller; slightly bend the knee if hamstring tension limits position.
– Lower the leg with control and repeat on the other side.
Lying Supine Single Leg Circle Tips
‘- Set a neutral spine and level pelvis before you start moving.
– Position the non-working leg bent with foot flat or straight, choosing the option that keeps you most stable.
– Lift the working leg only to a comfortable hip flexion angle without losing pelvic neutrality.
– Keep the working knee extended but soft (not locked) and the ankle neutral.
– Lightly brace your abdominals with ribs gently down and shoulders relaxed to keep the trunk quiet.
– Initiate the circle from the hip joint only so the knee and ankle don’t lead the motion.
– Draw a small, smooth circle—across midline, down, out, and back up—rather than a jerky or uneven path.
– Keep your ASIS level and avoid rocking the pelvis, arching the low back, or rotating the trunk.
– If the pelvis shifts or the low back lifts, make the circle smaller to stay controlled.
– Slightly bend the working knee if hamstring tension limits your ability to hold the leg position.
– Move slowly with constant control, maintain steady breathing, then reverse the circle with the same range before lowering the leg under control and switching sides.
Lying Supine Single Leg Circle Beginner Introduction
The Lying Supine Single Leg Circle is a floor-based movement that highlights control around the hip while the rest of the body stays steady. Performed on the back with one leg raised, the lifted leg traces a gentle circular route from the hip joint, while the pelvis and spine are intended to remain calm and steady. This creates a clear contrast between a mobile hip and a quiet midsection, emphasizing fine-tuned coordination rather than big, dramatic motion.
The exercise primarily engages the hip flexors on the moving leg, along with the inner and outer thigh muscles that steer the circle. The abs and side abs support the trunk so the ribs, waist, and lower back do not shift around as the leg moves. The leg resting on the floor also plays a key role, with the outer hip on that side helping to anchor the pelvis. The overall theme is smooth, even movement of the leg with consistent stability through the center of the body.