Exercise

Hip Circle

A dynamic mobility drill where you trace large circles with your hips to improve joint mobility and body awareness. Move with control and maintain an upright posture while letting your hips do the primary work.

Also called: Hip Circles, Standing Hip Circle, Hip CARs · Equipment: bodyweight · Pattern: isolation

Open in the app
How to do it

Step by step

  1. Stand with feet hip-width apart, hands on your hips or behind your head.
  2. Engage your core to stabilize your torso.
  3. Shift your hips forward, then to the right, then back, then to the left in a large circular motion.
  4. Complete a full circle in one direction with controlled, deliberate movement.
  5. Reverse direction and repeat for the prescribed number of circles.
Muscles worked

What it trains

Mainly Abductors, Hip Flexors.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the hip circle in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.