Lying Alternate Straight Leg Circle
Lie on your back with your legs extended straight up towards the ceiling.
- Engage your core and keep your legs straight.
- Slowly lower one leg towards the floor while keeping the other leg vertical.
- Make small circles with the lowered leg, maintaining control.
- Switch directions of the circle after a set number of repetitions.
- Return to the starting position and repeat with the other leg.
How to perform the Lying Alternate Straight Leg Circle
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Alternate Straight Leg Circle using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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