Hip Circles

Hips, Hip Flexors, Abductors, AdductorsBodyweight

A mobility drill to gently warm up the hip joint and surrounding muscles, preparing the legs for work and improving range of motion.

How to do it

1Stand tall, shift your weight onto the supporting leg, and keep a soft bend in that knee for stability.

2Lift your working leg in front of you with your knee bent at 90 degrees.

3Smoothly open your knee out to the side while keeping your hips and torso square.

4Lower your leg down through the side and circle back to the starting position.

5Complete all reps in one direction, then reverse the circle before switching legs.

Common mistakes

Twisting your whole torso with the leg, which dumps stress into the lower back and defeats hip mobilization.

Using jerky, aggressive movements that risk straining your connective tissue.

Locking out the standing knee completely, impairing balance and stressing the joint.

Breathing

Breathe smoothly and rhythmically at a comfortable pace without holding your breath during the movement.

Make it harder or easier

Hold onto a wall or chair for balance to simplify the move. For a greater challenge, slow down the rotation and expand the circle without losing control of your pelvis.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.