Standing Hip Circles
Standing Hip Circles is a mobility - hip circles with single-leg support exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip abductors
- Secondary muscles
- Hip adductors
- Exercise type
- Mobility - hip circles with single-leg support
Exercise technique
- Support
Hold a sturdy vertical surface lightly with one hand.
- Balance
Soften your supporting leg and keep your pelvis level.
- Knee
Raise your other knee to approximately hip height.
- Open
Move your bent knee outward from the hip joint.
- Circle
Trace a controlled circle with your knee, directing your leg backward and then forward again.
- Torso
Limit the range without arching your lower back or rotating your pelvis.
- Switch
After short sets in both directions, work the other hip.
Key technique points
- Keep your knee angle roughly fixed.
- Keep your pelvis facing forward.
- Make the circle slowly.
- Do not lock your supporting leg.
- Do not add range by using your lower back.
- Circle in both directions.
Common mistakes
Rotating the pelvis
Do not enlarge the knee circle by rotating your entire torso.
Leaning sideways
Do not lean your torso away from the raised leg.
Arching through the lower back
Do not extend your lower back as the knee moves backward.
Swinging quickly
Do not use momentum for the controlled circle.
Hanging on hand support
Do not transfer all your body weight to your arm.
Straightening the knee
Do not turn the bent-knee hip circle into a wide leg swing.
Frequently asked questions
Standing Hip Circles: why is “Rotating the pelvis” a mistake?
Do not enlarge the knee circle by rotating your entire torso.
Standing Hip Circles: why is “Leaning sideways” a mistake?
Do not lean your torso away from the raised leg.
Standing Hip Circles: why is “Arching through the lower back” a mistake?
Do not extend your lower back as the knee moves backward.
Standing Hip Circles: why is “Swinging quickly” a mistake?
Do not use momentum for the controlled circle.
Standing Hip Circles: why is “Hanging on hand support” a mistake?
Do not transfer all your body weight to your arm.
Standing Hip Circles: why is “Straightening the knee” a mistake?
Do not turn the bent-knee hip circle into a wide leg swing.
What should I focus on when doing Standing Hip Circles?
Keep your knee angle roughly fixed. Keep your pelvis facing forward. Make the circle slowly. Do not lock your supporting leg. Do not add range by using your lower back. Circle in both directions.
Related exercises
- Hip Circles (prone)
- Iliotibial Tract-SMR
- IT Band and Glute Stretch
- Lying Crossover
- Windmills
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.