Hip Swirls

Hip Swirls


This exercise involves standing with your feet shoulder-width apart and rotating your hips in a circular motion. It is often used in dance and fitness routines to improve hip mobility and coordination.

Muscle Group

Equipment Required

Hip Swirls Instructions

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Shift your weight to your left foot and lift your right foot off the ground.
  3. Begin to move your hips in a circular motion, starting with small circles and gradually getting larger.
  4. After a few circles, switch directions and move your hips in the opposite direction.
  5. Repeat the movement for 10-15 reps on each side.

Hip Swirls Form & Visual

Hip Swirls

Hip Swirls Benefits

  • Improves hip mobility and flexibility
  • Strengthens the muscles in the hips, glutes, and lower back
  • Helps to prevent lower back pain and injury
  • Increases core stability and balance
  • Can be modified to target different areas of the hips and glutes

Hip Swirls Muscles Worked

  • Glutes
  • Hip flexors
  • Abdominals
  • Obliques
  • Lower back

Hip Swirls Variations & Alternatives

  • Standing Hip Swirls
  • Seated Hip Swirls
  • Supine Hip Swirls
  • Side-Lying Hip Swirls
  • Plank Hip Swirls