Videos
Instructions
- Stand with feet hip-width apart and hands on hips.
- Shift your weight to one leg and lift the opposite knee to hip height.
- Move your knee outward in a circular motion away from your body.
- Continue the circle bringing the knee back to the starting position.
- Complete all repetitions on one side before switching to the other leg.
Technical Tips
- Keep your torso upright and stable throughout the movement.
- Control the motion to maximize hip joint mobility.
- Engage your core to maintain balance.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you move your knee outward in the circle.
- Inhale as you bring the knee back to starting position.
Medical restrictions
- Hip joint injuries
- Severe balance disorders
- Recent lower back surgery
The hip circle is a fundamental mobility exercise that improves hip joint flexibility and stability. It is commonly used during warm-ups to prepare the hips for training by activating and lubricating the joint through controlled circumduction. Performing hip circles regularly helps to increase the range of motion, improve lower body coordination, and reduce stiffness caused by prolonged sitting or inactivity. This exercise is especially beneficial for athletes, individuals engaged in fitness, yoga, or pilates, and those recovering from periods of limited hip movement. The hip circle can be performed standing or in a quadruped position and requires no equipment, making it accessible and practical for home or gym use. By integrating hip circles into your routine, you enhance your readiness for squats, lunges, and various lower body movements while promoting overall joint health and functional mobility essential for daily activities and sports performance.
What are hip circles good for?
Hip circles are good for improving hip mobility, increasing joint flexibility, enhancing balance, and preparing the hips for physical activities such as squats, lunges, and athletic movements.
Can I do hip circles every day?
Yes, you can do hip circles every day as part of your warm-up or mobility routine to maintain healthy hip joints and reduce stiffness from prolonged sitting or inactivity.
How many hip circles should I do?
Perform 10-15 hip circles per side, focusing on controlled movement and full range of motion to maximize the exercise benefits.