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Standing Hip Circle being performed with proper form
Standing Hip Circle demonstration video — proper form for the full movement.

How to do a Standing Hip Circle

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
235,489
Popularity Rank
471st
Difficulty
Beginner
Abductors Strength
43 mSCORE 10th
Equipment Required
Bodyweight-only

Workouts with Standing Hip Circle

    Target muscles worked

    Primary Muscles
    Abductors
    Secondary Muscles
    None

    Instructions for Proper Form

    Standing Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.

    1. Stand upright with your feet hip width apart and place your hands on your hips for support.
    2. Move your hips in a circular motion as if you had a hula hoop around your hips.
    3. Repeat the motion in the opposite direction.

    Alternatives & Variations to Standing Hip Circle

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    1. 1. Standing Hip Flexor Stretch

      Photo of Standing Hip Flexor Stretch being performed
      1.9 mSCORESWAPPED 146 TIMES

      Standing Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.

    2. 2. Lateral Leg Swing

      Photo of Lateral Leg Swing being performed
      7.5 mSCORESWAPPED 84 TIMES

      Lateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.

    3. 3. Prone Hip Circle

      Photo of Prone Hip Circle being performed
      4.8 mSCORESWAPPED 72 TIMES

      This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.

    4. 4. Shin Box Hip Flexor

      Photo of Shin Box Hip Flexor being performed
      10.1 mSCORESWAPPED 60 TIMES

      Shin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.

    5. 5. Prone Hip Circles Forward

      Photo of Prone Hip Circles Forward being performed
      6.9 mSCORESWAPPED 50 TIMES

      A dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.

    6. 6. Kneeling Hip Flexor Stretch

      Photo of Kneeling Hip Flexor Stretch being performed
      2.6 mSCORESWAPPED 49 TIMES

      Kneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.

    7. 7. Hurdle Step Over

      Photo of Hurdle Step Over being performed
      6.7 mSCORESWAPPED 28 TIMES

      Hurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.

    8. 8. Clam

      Photo of Clam being performed
      43.8 mSCORESWAPPED 23 TIMES

      This bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.

    9. 9. Standing Hip Abduction

      Photo of Standing Hip Abduction being performed
      70.2 mSCORESWAPPED 22 TIMES

      Standing Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.

    10. 10. Standing Hip Circle

      Photo of Standing Hip Circle being performed
      2.4 mSCORESWAPPED 12 TIMES

      Standing Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.