Hip Circles
Primary
Rehabilitation
Secondary
Hip Flexors, Glutes, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
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An isolation exercise that lets you focus on one muscle group, the Hip Circles targets your rehabilitation through a rotational movement pattern. Use for warm-up or hip mobility.
Everything You Need to Know About the Hip Circles
The Hip Circles is a good for beginners exercise that targets your Hip joint. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-up or hip mobility. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for hip health. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Hip Circles work?
Primary
Secondary
Stabilizers
Step-by-step: Hip Circles
- 1
Stand on one leg with hand on wall for balance.
- 2
Lift other leg with knee bent.
- 3
Make large circles with knee.
- 4
Circle forward, out, back, and around.
- 5
Complete reps then reverse direction.
- 6
Switch legs and repeat.
What are the best tips for the Hip Circles?
Opens up hip joint mobility.
Make circles as large as possible.
Keep standing leg stable.
Mistakes to watch for on the Hip Circles
Circles too small for optimal results.
Rotational exercises like the Hip Circles generate force through your midsection. This mistake leaks power and can strain your Hip joint. Move deliberately and own every inch of the rotation.
Losing balance due to lack of stability or focus.
Rotational exercises like the Hip Circles generate force through your midsection. This mistake leaks power and can strain your Hip joint. Move deliberately and own every inch of the rotation.
Moving from spine instead of hip.
Losing hip position during the Hip Circles shifts the loading pattern away from your Hip joint and can compress your lower back. Stay planted and let your Hip joint do the work.
Who should do the Hip Circles?
All levels. Great for hip health.
How to Program the Hip Circles
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 sets of 10 each direction per leg.
What are good alternatives to the Hip Circles?
Leg Swings
Fire Hydrant
Hip Flexor Stretch
Other Variations
- Lying Hip Circles
- Standing Fire Hydrant Circles
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hip Circles — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use wall for balance.
- Move within comfort range.