Hip Circles

What you'll gain

• Warms the hips through rotation, flexion, and extension in one drill.

• Needs no equipment and very little space.

• Gives squat and hinge sessions a standing mobility clip before load.

Step-by-Step Instructions

1. 1

   Stand with the feet wider than hip-width and the toes slightly out.

2. 2

   Place both hands on the hips and stand tall through the trunk.

3. 3

   Push the hips forward, then circle them to the side, back, and other side.

4. 4

   Keep the feet flat and the knees almost straight.

5. 5

   Make the circle as large as you can without twisting from the waist.

6. 6

   Reverse direction after the assigned number of turns.

Common Mistakes

• Bending the knees so the circle becomes a squat sway.

• Twisting the waist and shoulders instead of moving the pelvis.

• Setting the feet too close together and losing balance.

• Leading with the chest so the upper body draws the circle.

About This Exercise

Standing hip circles move the pelvis in a smooth ring while the feet stay flat. The drill uses a wide stance, hands on the hips, and a circle led by the glutes rather than a waist twist. The same standing setup has the feet apart, hands on hips, and the hips traveling forward, side, back, and side. Both treat it as a bodyweight warm-up for the hips, not a loaded strength lift. The approved clip starts with the pelvis centered, obliques red, and abdominals pink. For a catalog this is the standing pelvis circle, not a quadruped hip CARs drill and not a hula-hoop dance. It belongs in lower-body warm-ups, hip-mobility libraries, and desk-to-session sequences that need a standing clip with no kit.

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