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Hip Circles
Dynamic mobility exercise involving circular hip rotations that target hip flexors, glutes, and adductors to improve range of motion and flexibility; commonly used in warm-ups for lower body activities.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors, Glutes
Secondary Muscles
Adductors, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Glutes
8/10Glute Max, Glute Medius
Adductors
5/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, hands on hips for stability. Maintain upright posture with core engaged.
- Shift hips to one side slowly.
- Move hips forward in a smooth arc.
- Circle hips to the opposite side.
- Bring hips back to start, completing one full circle.
- Reverse direction after 5-10 reps per side.
Coaching Tips
Form Cues
- Isolate hips
- Engage core
- Move smoothly
- Keep knees soft
Breathing
Breathe steadily and deeply throughout the circular motion, exhaling on the forward shift.
Tempo
3-0-3
Range of Motion
Perform full pain-free circles originating from the hip joint, keeping upper body stable.
Safety
Safety Notes
- Avoid if acute hip pain present
- Stop on sharp discomfort
- Consult professional for injuries
Spotting
No spotting required; use wall for balance if needed.
Common Mistakes
- Arching lower back
- Using torso momentum
- Jerky movements
- Locking knees
When to Avoid
- Acute hip joint injuries
- Hamstring strains
- Lower back pain
Flexibility Needed
- Basic hip flexion and rotation range
Also known as
Pelvic Circles, Hip Rotations, Tabletop Hip Circles
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