Legs · Bodyweight
Lying Hip Circle
How to do the lying hip circle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back and lift one leg with the knee bent toward your chest. Draw slow circles with the knee, moving the hip through its full range in one direction, then reverse. Keep the opposite leg still and your lower back relaxed on the floor.
- 1Feel the hip joint moving smoothly through its full range
- 2Keep your core gently engaged and back relaxed
- 3Move slowly and let the circle stay controlled
Common mistakes
- Don't rush the circles or let them get jerky
- Avoid arching your lower back off the floor
- Don't let the opposite leg or hips roll along
Muscles worked
The lying hip circle mainly works the hip flexors, with the lower abs and glutes assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- GlutesSupport
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- External RotatorsMinor
- Internal RotatorsMinor
- AdductorsMinor
Kovo programs the lying hip circle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.