On all fours, draw circles with a lifted leg.
Keep your core braced and hips level, move only from the hip joint.
The Side Leg Hip Circle is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
The Side Leg Hip Circle primarily works the Glutes with Hamstrings assisting.
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.
