Standing hip circle

The standing hip circle is a bodyweight exercise targeting the hips and abductor muscles. It is a classic way to "limber up" after sitting for a long period or before a lower-body workout or sports. It requires no equipment and can be helpful for everyone from beginners to advanced fitness enthusiasts.


  1. Activates and mobilizes the hips and groin
  2. Sports-specific for martial arts and other disciplines
  3. Works the hips through a wide range of motion
  4. Can be performed slowly or quickly, with or without band resistance

Standing hip circle Images


Standing hip circle Instructions

Standing hip circle muscle diagram
  1. Brace yourself a couple of feet back from a sturdy object and stand on one foot, knee unlocked and leaning forward slightly.
  2. Standing on one leg, lift up on to your toes while keeping your other foot off the ground. This will be your starting position.
  3. In a circular motion, rotate your entire leg both forwards and backwards for a number of repetitions to loosen up the hips.
  4. Keep your foot off the floor the entire time. Repeat for the opposite side.