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Standing Hip Circles, starting position 
Standing Hip Circles, finishing position
StretchingbeginnerBodyweight
Standing Hip Circles
Primary
Abductors
Secondary
Adductors
Equipment
Bodyweight
Level
beginner
Standing Hip Circles demonstration
How to Perform
- 1Begin standing on one leg, holding to a vertical support.
- 2Raise the unsupported knee to 90 degrees. This will be your starting position.
- 3Open the hip as far as possible, attempting to make a big circle with your knee.
- 4Perform this movement slowly for a number of repetitions, and repeat on the other side.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
Muscles Worked
Front
Back
AbductorsAdductors
Exercise Details
- Category
- Stretching
- Force
- pull
- Mechanic
- isolation
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does Standing Hip Circles work?
Standing Hip Circles primarily targets the Abductors. It also works the Adductors as secondary muscles.
What equipment do I need for Standing Hip Circles?
Standing Hip Circles requires Bodyweight.
Is Standing Hip Circles suitable for beginners?
Yes, Standing Hip Circles is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to Standing Hip Circles
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.