Step by step instructions, muscle activation and variants for the Hip Circles.
A dynamic standing mobility drill in which the hips are rotated in large, smooth circles to lubricate the hip joint, loosen surrounding musculature, and improve rotational range of motion. Commonly used as a warm-up or cool-down movement.
Common mistakes content is coming soon.
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.