Standing Hip Circle

Standing Hip Circle

Description

This exercise involves standing with your feet hip-width apart and circling your hips in a circular motion. It helps to improve hip mobility and flexibility.

Muscle Group

Equipment Required

Standing Hip Circle Instructions

  1. Stand with your feet hip-width apart and your hands on your hips.
  2. Shift your weight onto your left foot and lift your right foot off the ground.
  3. Begin to make a circular motion with your right hip, moving it forward, to the side, back, and then to the front again.
  4. Repeat the circular motion for 10-15 repetitions, then switch to the other side.
  5. Make sure to keep your upper body still and only move your hips.
  6. You can also try doing the exercise in the opposite direction for a variation.

Standing Hip Circle Form & Visual

Standing Hip Circle

Standing Hip Circle Benefits

  • Increases flexibility and range of motion in the hips and groin
  • Stretches the inner thigh muscles
  • Improves balance and stability
  • Strengthens the muscles of the legs and core
  • Can help alleviate lower back pain

Standing Hip Circle Muscles Worked

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus
  • Tensor fasciae latae
  • Quadriceps
  • Hamstrings
  • Adductors
  • Abductors
  • Core muscles

Standing Hip Circle Variations & Alternatives

  • standing-hip-circle with resistance band
  • standing-hip-circle with ankle weights
  • standing-hip-circle with dumbbell
  • standing-hip-circle on stability ball
  • standing-hip-circle with leg lift