Standing Hip Circles tutorial
Standing hip circles warm up and loosen the hip joints and lower back. Rotating the hips slowly prepares the glutes and the muscles around the pelvis for training.
How to perform
- Stand tall with feet slightly wider than shoulder-width.
- Place your hands on your hips and soften your knees.
- Slowly rotate your hips in a large circle.
- Keep your shoulders steady and your upper body as still as possible.
- After several rounds, switch direction.
- Keep the movement smooth and avoid rushing.
Breathing: Breathe slowly and naturally.
Key tips
- Make the circles large and slow.
- Keep your upper body steady.
- Stand near a wall if your balance is poor.
Common mistakes
- Moving fast and jerkily.
- Rotating the shoulders instead of the hips.
- Locking the knees.
Safety: If you feel pain or catching in the hip joint while rotating, make the circle smaller or stop.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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