Bent Over Single Leg Hip Circle Warmup Stretch
Improves hip mobility and control through circular movement while hinged.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips. Secondary: glutes, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Hinge at the hips and shift weight onto one leg.
- Draw controlled circles with the free leg.
- Keep the standing leg stable and core engaged.
- Reverse direction after several circles.
- Switch legs and repeat.
Coaching tips
Benefits
Improves hip mobility and control through circular movement while hinged.
Common mistakes
Avoid rounding the lower back excessively or rushing the circles.
Make it harder
Increase the size of the circles.
Make it easier
Hold onto a support or reduce the range.
Breathing
Breathe steadily with the circles.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.