Standing Hip Circles
Standing with hands on hips, the pelvis draws large circles in both directions to warm up the hips and lower back.
Primary muscles
- Hip Flexors
- Gluteus Medius
Secondary muscles
- Obliques
- Lower Back (Erector Spinae)
- Sets
- 1
- Reps
- 8–10 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet slightly wider than hip-width, knees soft and hands on hips.
Shift your hips forward, then around to one side.
Continue the circle backward and to the other side.
Make the circles progressively larger.
Complete the reps, then reverse direction.
Breathing: Breathe naturally throughout.
Coaching tips
Keep the head still
Move from the pelvis
Smooth, even circles
Common mistakes
Moving the shoulders instead of the hips
Locking the knees
Rushing the circles
Safety notes
Keep the range comfortable for the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.