Exercise library · Abductors

How to Do Standing Hip Circles

Step-by-step instructions, muscles worked and workouts that use the standing hip circles.

How to do it

1. Begin standing on one leg, holding to a vertical support.
2. Raise the unsupported knee to 90 degrees. This will be your starting position.
3. Open the hip as far as possible, attempting to make a big circle with your knee.
4. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.