Hip Circles

Lift your knee and draw large circles from the hip to expand hip range of motion in every direction in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 8 reps each direction per side · Gluteus Medius, Gluteus Maximus, Adductors, Hamstrings

Hip Circles — Points to Check Today

  • Circle big, from the hip — Just flicking the knee leaves the very hip you want to mobilize unmoved. (Circling only the knee slightly while the pelvis stays still)
  • Keep the torso upright — If the torso circles too, your balance breaks and you use the lower back. (Teetering and circling the torso along with the hip)
  • Widen the range gradually — Circling to full range from the start makes the hip catch and feel stiff. (Forcing the maximum range from the very first rep)

Hip Circles — How to Do It / If You're New

  1. Place one hand on a wall or post and balance on one leg.
  2. Lift the opposite knee forward to hip height.
  3. Keeping the knee raised, draw a large circle outward, rotating from the hip and carrying it back behind you.
  4. After circling enough, reverse direction, then switch legs and do the same.