Hip Circles
Looser hips. Better mobility.
A simple warm-up move that loosens your hips, improves joint mobility, and supports smoother everyday movement. Perfect for waking up your hips before a workout or easing stiffness from sitting.
Benefits
- Opens and loosens tight hips
- Improves hip joint mobility
- Supports balance
- Warms up your lower body
- Eases stiffness from sitting
- No equipment needed
Muscles worked
Hips & Hip Flexors Glutes Core
Step by step
1
Start
Stand tall with hands on your hips, feet hip-width apart, core gently engaged.
2
Circle
Draw big, slow circles with your hips in one direction, keeping your upper body tall.
3
Reverse
After several circles, reverse direction and repeat the same number.
4
Progress
You can also lift one knee and circle it outward to open the hip further.
Tips for best form
Do it right.
- Keep your upper body tall and steady
- Move slowly through a comfortable range
- Keep your core gently engaged
- Do both directions evenly
- Breathe naturally throughout
Find your version
1. Standing Hip CirclesBeginner
- Hands on hips
- Gentle warm-up
2. Standing Knee CirclesIntermediate
- Lift one knee & circle
- More hip opening
3. Quadruped Hip Circles (Fire Hydrant Circles)Advanced
- On hands & knees
- Bigger active range
Common mistakes to avoid
- Rushing the circles
- Leaning your whole torso around
- Forcing the range
- Holding your breath
How much, how often
| Level | Time | Direction | Sets |
|---|---|---|---|
| Beginner | 20–30 sec | Each way | 1–2 |
| Intermediate | 30–45 sec | Each way | 2 |
| Advanced | 45–60 sec | Each way | 2 |
Tips for best results
- Use as part of your warm-up
- Keep the motion smooth and controlled
- Do both directions evenly
- Gradually make the circles bigger
- Great before lower-body workouts or after sitting