About this exercise
A mobility exercise that targets the hips, improving flexibility and loosening up the hip joints.
Hip circles
Step by step instructions, muscle activation and variants for the Hip circles.
EasyInner thighs
How to Perform
- Stand upright with your feet shoulder-width apart. Place your hands on your hips or extend your arms out to your sides for balance.
- Slowly rotate your hips in a circular motion, pushing them forward, to the side, backward, and then to the opposite side in a smooth, continuous motion.
- Make the circles as wide as possible without causing discomfort, focusing on engaging your hips and loosening tight muscles.
- After completing the desired number of circles in one direction, switch and rotate your hips in the opposite direction.
- Perform for 10–15 circles in each direction, or as needed for warm-up or mobility work.
Muscle Activation
Primary
Inner thighs
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Hip circles
The Hip circles is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.