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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Standing Hip Circles
MobilityBeginner

Standing Hip Circles

Standing with hands on hips, the pelvis draws large circles in both directions to warm up the hips and lower back.

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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

Standing Hip Circles movement

Main muscles working (thicker lines)

Starting position

Standing with feet slightly wider than hip-width, knees soft and hands on hips.

  1. 1

    Shift your hips forward, then around to one side.

  2. 2

    Continue the circle backward and to the other side.

  3. 3

    Make the circles progressively larger.

  4. 4

    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.

Details

Body parts
Hips · Lower Back
Equipment
Bodyweight
Movement
Mobility
Exercise type
Mobility
Training goals
Mobility · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Hip CARsBeginner→

Similar Exercises

  • Hip CARsBeginner→
  • Knee CirclesBeginner→
  • Lateral Leg SwingBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.