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Exercise Library / Standing Hip Circles

Standing Hip Circles

Standing hip circles draw circles with one knee to warm up the hip joint.

Mobility & Flexibility

What this exercise does

Standing hip circles draw circles with one knee to warm up the hip joint. They improve mobility and add a gentle balance challenge.

At a glance

Body part
Butt / Hips
Muscles worked
Hips
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Stand beside a counter, one hand on it.
  2. Lift your right knee to hip height.
  3. Open your knee out to the side in a slow circle.
  4. Do 5 to 8 circles, then reverse.
  5. Switch legs.

Common mistakes

  • Leaning.
  • Making tiny circles.
  • Rushing.

Make it easier or harder

Make it easier

Make smaller circles with the toes touching the floor.

Make it harder

Make larger, slower circles.

Keep it safe

Hold on to something steady.

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