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Hip Circles 7s · no sound

Hip Circles

Standing mobility drill that draws large circles with the pelvis while the feet stay planted.

Primary muscle
Adductors, Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Mobility, Rotation
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How to do it

  1. Stand with the feet wider than hip-width and the toes slightly out.
  2. Place both hands on the hips and stand tall through the trunk.
  3. Push the hips forward, then circle them to the side, back, and other side.
  4. Keep the feet flat and the knees almost straight.
  5. Make the circle as large as you can without twisting from the waist.
  6. Reverse direction after the assigned number of turns.

Common mistakes

  • Bending the knees so the circle becomes a squat sway.
  • Twisting the waist and shoulders instead of moving the pelvis.
  • Setting the feet too close together and losing balance.
  • Leading with the chest so the upper body draws the circle.

Muscles worked

Primary
AdductorsGlutes
Secondary
Abs

Similar exercises

90/90 Hip Switches Beginner 90/90 Hip Switches Glutes Bodyweight Bodyweight Squat to Stand Beginner Bodyweight Squat to Stand Glutes Bodyweight Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Frog Rock-Backs Beginner Frog Rock-Backs Adductors Bodyweight Single-Leg Balance (Ankle Proprioception) Beginner Single-Leg Balance (Ankle Proprioception) Glutes Bodyweight

Good to know

What muscles does the Hip Circles work?
Mainly the adductors and glutes. It also works the abs.
What equipment do you need for the Hip Circles?
None. It is a bodyweight exercise.
Is the Hip Circles good for beginners?
GymVim rates it beginner.

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