Legs · Bodyweight
Standing Lateral Leg Circle with a Chair
How to do the standing lateral leg circle with a chair, 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
Stand tall beside a chair with one hand on the backrest for balance. Lift one leg slightly off the floor and draw slow, controlled circles out to the side, keeping the leg straight and your torso still, then reverse direction and switch legs.
- 1Outer hip and glute controlling the circle
- 2A steady, even path with no jerking
- 3Standing leg and core holding you tall
Common mistakes
- Letting the circles get sloppy or rushed
- Leaning your torso to swing the leg around
- Hiking your hip to make the circle bigger
Muscles worked
The standing lateral leg circle with a chair mainly works the glutes, with the hip flexors, obliques, external rotators, and adductors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- ObliquesSupport
- External RotatorsSupport
- AdductorsSupport
- Lower BackMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Internal RotatorsMinor
Kovo programs the standing lateral leg circle with a chair 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.