Side Kick — Small Circles: A Complete Guide
Quick Intro
Side Kick — Small Circles is a mat Pilates exercise performed lying on the side with the top leg raised to hip height, drawing small, controlled circles with the entire leg for ten circles clockwise and ten counter-clockwise per side. The demand behind this plain-looking circle is a pelvis that stays still while only the leg moves in the hip socket.
Equipment Needed
No equipment is required. A Yoga Mat underneath is an optional way to soften the floor under the hip and shoulder, nothing more.
Why It Matters
Ten circles in each direction take staying power in the outer hip, the circular path asks for hip mobility and keeping the pelvis anchored while the leg traces the circle demands constant control. A smaller glute muscle at the side of the hip (gluteus medius) drives the leg through the circular path, and the deep hip flexor (hip flexors, iliopsoas) works through the forward arc of each circle. The inner thigh muscles (adductors) control the leg through the inward arc, and a deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the pelvis from rocking as the leg moves.
When to Do It
Side Kick — Small Circles works well in the side-lying portion of a Pilates mat session, usually grouped with the other side-lying leg work. Two to three sessions a week is a reasonable pace for building this isolated hip control.
Anyone managing a current hip issue should get individual guidance before adding repeated circular hip movement.
Getting Ready
Lying on the side with the body stacked in a straight line for a few breaths previews the alignment the circles depend on. A few very small, slow circles confirm the hip can move independently while the pelvis stays anchored.
Step-by-Step Instructions
1. The setup. Lie on the side, body in one straight line, top leg raised to hip height.
2. The circles. Draw small, controlled circles with the entire leg, keeping the pelvis completely still throughout.
3. The count. Complete ten circles in one direction, then reverse and complete ten in the other direction.
4. The switch. Repeat the full set on the other side, keeping the circle size consistent throughout.
How Many, How Often
Side Kick — Small Circles is dosed by circle count, with each full circle in one direction counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to isolating the circle from the pelvis | 2 sets of 6 to 8 circles per direction, per side |
| Intermediate | The pelvis stays still through a full set of circles | 2 to 3 sets of 10 circles per direction, per side |
| Advanced | Comfortable with a steady pelvis through a longer set | 3 sets of 10 to 12 circles per direction, per side |
The pelvis staying still throughout every circle matters more here than how large the circle gets, since a bigger circle that rocks the hip only looks like a fuller range.
Modifications and Variations
As an easier version, Side Kick Circles — Smaller Arc shrinks the circle even further, making it easier to keep the pelvis anchored while the isolated hip pattern is still being learned.
As a harder version, Side Kick Circles — Larger Arc widens the circle’s path, asking the same hip stabilizers to control a longer, more demanding range without losing the pelvis’s stillness.
Common Mistakes to Avoid
Letting the pelvis rock along with the circling leg. Allowing the hips to tip or sway as the leg traces its path means the movement is no longer isolated to the hip joint. The pelvis needs to stay as still through the circles as it was before the exercise started.
Making the circle too large to control. Drawing a bigger circle than the hip stabilizers can manage without the pelvis moving gives up the isolation for a bigger-looking range. Shrinking the circle until the pelvis stays still is the more valuable version of the movement.
Losing tension in the bottom side of the body. Letting the bottom side of the torso go soft or collapse removes the stable base the circling leg is meant to work from. Keeping the whole body engaged in its straight line supports the isolated hip work above it.
After Your Set
Lying on the back and hugging one knee into the chest at a time stretches the outer hip after a set of repeated circles. A gentle figure-four stretch, ankle crossed over the opposite knee, releases the hip that just spent several circles under constant tension.
Going Deeper
This exercise usually works well as a test of hip isolation, since drawing a controlled circle with the leg while the pelvis stays anchored asks the hip joint to move separately from the rest of the body. A bigger circle looks more impressive, so it’s tempting to let the pelvis rock along to make the range look larger than it is. Keeping the circle smaller and the pelvis still, even if that looks less dramatic, builds hip control faster than chasing a wider arc.
Someone new to this exercise generally keeps the pelvis still through a smaller circle within a few sessions, then works toward a fuller circle with the same stillness over two to three weeks.
How to Know You’re Improving
- A pelvis that stays still through every circle, in both directions
- A circle that traces a consistent, even path
- Less reliance on momentum to carry the leg through the circle
- A circle size that grows while the pelvis stays anchored throughout
A pelvis that never rocks during the circles matters more than how large the circle gets.
Muscles Worked
- Gluteus Medius (a smaller glute muscle at the side of the hip, driving the leg through the circular path)
- Iliopsoas (the deep hip flexor, working through the forward arc of each circle)
- Adductors (the inner thigh muscles, controlling the leg through the inward arc)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis from rocking as the leg moves)
FAQ
Why does the exercise use such small circles? Small circles let the pelvis stay still while the hip does the moving. A larger circle tends to pull the pelvis along with it, which shifts the work away from the isolated hip control this exercise is built to train.
Is it normal for the circles to feel smoother in one direction than the other? Yes, a difference in smoothness between clockwise and counter-clockwise circles is common. Practicing both directions with equal attention tends to even that difference out over time.
Is some outer hip fatigue after this exercise normal? Yes, fatigue through the outer hip after a full set of circles in both directions is expected. A sharp, localized pain in the hip joint calls for a different response: stop, ease off and get a doctor or physical therapist’s opinion if it persists.
Is an even smaller circle acceptable when the pelvis won’t stay still? Yes, a smaller circle is a reasonable way to build the pattern before reaching for a bigger arc, and Side Kick Circles — Smaller Arc is built that way.
How often should the small circles be practiced? Two to three times a week, as part of the side-lying portion of a broader mat session, suits most people building this hip isolation.
Related to Side Kick Circles — Smaller Arc as the easier version with a smaller circle and Side Kick Circles — Larger Arc as the harder version with a wider circle.