Hip Circles Stretch
Description
The hip circles stretch is a dynamic mobility drill where you stand with hands on your hips and rotate your hips in large circles. The full circular motion mobilizes the hip joint through all directions and warms up the hip flexors, rotators, and lower back.
Muscle Group
Equipment Required
Hip Circles Stretch Instructions
- Stand tall with feet shoulder-width apart. Place your hands on your hips.
- Begin rotating your hips in a large circle to the right — forward, right, back, left, and back to forward.
- Make the circles as large as your mobility allows.
- Keep your feet planted and your head and shoulders mostly still — the movement comes from the hips.
- Perform 8 to 10 circles in one direction.
- Reverse direction and perform 8 to 10 circles the other way.
- Move at a moderate, controlled pace — this is a mobility drill, not a workout.
- Excellent warm-up before lower-body training.
Hip Circles Stretch Form & Visual
Hip Circles Stretch Benefits
- Mobilizes the hip joint through full range
- Warms up the hip flexors, rotators, and adductors
- Improves hip mobility for squats and deadlifts
- No equipment needed
- Easy to integrate into any warm-up
- Improves balance and proprioception
Hip Circles Stretch Muscles Worked
- Hip flexors
- Gluteus maximus and medius
- Adductors
- Hip rotators
- Quadratus lumborum
Hip Circles Stretch Variations & Alternatives
- Standing Hip Circle (single leg)
- Quadruped Hip Circles
- Lying Hip Circles
- Banded Hip Circles
- Yoga Goddess Squat Circles
- Knee Circles Stretch
