Hip Circles
Loosens the hips before training
Glutes & HipsBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: Hip joint mobility. Secondary: Glutes, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 2 sets × 10 each direction |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with feet shoulder-width apart, hands on hips
- Step 2: Draw a slow, wide circle with your hips
- Step 3: Keep your shoulders and head steady
- Step 4: Switch direction halfway
Coaching tips
Benefits
Loosens the hips before training
Common mistakes
Moving the whole torso instead of just the hips
Make it harder
Make the circles bigger
Make it easier
Hold a wall for balance
Breathing
Breathe naturally
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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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.