Standing Hip Circles

Standing Hip Circles is a beginner-level isolation in the stretching category that primarily works the abductors. It also recruits the adductors. It is performed with bodyweight.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.