Standing Lateral Leg Circle With A Chair

Muscles worked

Setup

1. Stand tall with your side to a sturdy chair, placing the hand closest to it on the backrest for balance.
2. Shift your weight onto the leg nearest the chair, keeping a soft bend in the knee to avoid locking out.
3. Engage your core and lift the outer leg slightly off the floor, keeping it straight with toes pointed forward.

How to do it

1. Inhale and begin moving the lifted leg in a slow, controlled circular motion, starting by moving it forward and then out to the side.
2. Exhale as you sweep the leg back and around to the starting position, completing one full circle.
3. Maintain a steady tempo, taking approximately 2-3 seconds per circle to ensure the movement is driven by muscle, not momentum.
4. Complete the set in one direction, then reverse the circle direction before switching to the other leg.

Form checklist

• Keep your torso upright and avoid leaning toward the chair as the leg moves.
• Ensure the movement comes entirely from the hip joint, keeping the pelvis level and stable.
• Keep the standing leg's knee slightly bent to protect the joint and improve balance.
• Maintain a tight core to prevent the lower back from arching during the backward phase of the circle.

Pro tips

• Imagine you are drawing a perfect circle with your heel rather than your toes to better engage the glute medius and minimize quad dominance.
• Focus on keeping your hips 'stacked' and facing forward; do not let the moving hip rotate open as the leg travels out to the side.

Make it harder

• Perform the circles without holding the chair to significantly increase the demand on your core and standing leg stability.
• Add a light ankle weight to the moving leg to increase resistance on the glutes and hip abductors.

Frequently asked

What muscles does the standing lateral leg circle with a chair work?

The standing lateral leg circle with a chair primarily targets the adductors, glutes, and hip flexors, and also works the abs, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the standing lateral leg circle with a chair?

The standing lateral leg circle with a chair requires no equipment — just your body weight.

Is the standing lateral leg circle with a chair good for beginners?

Yes. The standing lateral leg circle with a chair is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
• Rope Pull Side StepIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
• Standing Hand Out Cross KickIntermediate · adductors, glutes, and hip flexors
• Lizard PoseIntermediate · glutes, hip flexors, and quadriceps