Also known as: hip rotations, standing hip rotations, pelvic circles, pelvic rotations, standing hip warm-up

What is Hip Circles?

Hip Circles are a standing warm-up where you rotate the hips in controlled circular motions to mobilize the lower back and hips. This easy exercise targets the back and hip stabilizers, improving spinal mobility and reducing stiffness for beginners.

How to Do Hip Circles

  1. Set stance: Stand tall with feet shoulder-width apart, knees slightly bent, and hands on hips. Keep weight evenly distributed and core engaged.
  2. Initiate small circles: Begin with small controlled circular movements of the hips; lead motion from the pelvis, not the torso, to protect the lower back.
  3. Increase range: Gradually increase the size of each circle as the hips warm up; maintain slow tempo and steady breathing to avoid straining.
  4. Control core: Keep the core braced and spine neutral; avoid excessive arching or twisting the upper body while isolating hip movement for safety.
  5. Switch directions: Complete desired repetitions in one direction, then reverse the circle direction; control each rep and maintain the same range of motion.
  6. Finish and assess: Slowly reduce circle size and stop; gently test motion and note any pain. Stop if sharp pain 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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of hip circles?

Hip circles increase spinal and hip mobility, warm up the lower back, and reduce stiffness before activity. They also activate hip stabilizers and can help improve movement quality for squats and bending patterns.

What common mistakes should I avoid when doing hip circles?

Avoid using the upper torso to drive motion, locking the knees, and making uncontrolled or jerky movements. Keep the pelvis leading, core engaged, and perform slow, controlled circles to protect the lower back.

How can I progress or modify hip circles?

Progress by increasing circle size, performing single-leg pelvic circles, or trying hip CARs for controlled mobility. Alternatives include dynamic leg swings, pelvic tilts, or cat-cow to target similar spinal and hip mobility.