What is Hip Circles?
Hip Circles are a simple standing warm-up where you rotate the hips in controlled circles to increase mobility and loosen the lower back and surrounding soft tissues. Primary muscles targeted include the back and hip stabilizers. This easy-level movement prepares the body for activity and improves hip range of motion.
How to Do Hip Circles
- Stand tall: Stand tall with feet shoulder-width, knees soft, hands on hips. Keep spine neutral and eyes forward to maintain balance.
- Initiate small circles: Begin with small clockwise hip circles, moving from the pelvis. Breathe steadily and limit range if you feel discomfort.
- Increase range gradually: Slowly enlarge each circle as you warm up, keeping core engaged and hips leading the motion, not the torso.
- Switch directions: After desired reps, reverse direction to balance mobility. Maintain control and smooth tempo to protect lumbar spine.
- Finish and relax: Return to neutral stance, shake out hips, and assess mobility. Stop if pain or sharp discomfort occurs and consult a professional.
Muscle Groups
Back
Description
Stand tall, with your feet about shoulder width apart. Knees slightly bent, hands on your hips.Make a circular motion with your hips, starting small and increasing the range as you warm up.
Complete repetitions and then switch directions.
Movement Group
Warm-Up
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Hip Circles?
Hip Circles increase hip mobility, loosen the lower back, and improve pelvic control. As an easy warm-up, they prepare joints for activity, reduce stiffness, and help prevent strain when combined with proper movement. They're low-impact and suitable for most fitness levels.
What common mistakes should I avoid with Hip Circles?
Common mistakes include forcing large ranges too quickly, rotating the torso instead of the pelvis, locking the knees, and holding breath. These increase strain on the lower back. Keep movements slow, core engaged, knees soft, and focus on hip-led rotation to avoid injuries.
How can I progress Hip Circles or find alternatives?
To progress, increase circle size, perform slower controlled reps, add single-leg hip circles, or combine with dynamic lunges. Alternatives include leg swings, cat-cow, and hip CARs for greater control. Adjust intensity based on mobility and pain-free range.