Hip Circle
The hip circle is a bodyweight mobility exercise targeting the hip flexors and surrounding musculature. The circular hip rotation warms up the hip joints, improves pelvic mobility, and reduces stiffness in the lower back.
How to do it
- Stand with your feet shoulder-width apart and hands on your hips.
- Begin rotating your hips in a wide, circular motion, moving clockwise.
- Keep your upper body relatively still and let the movement come from your hips and pelvis.
- Complete the desired number of circles in one direction, then reverse to counterclockwise.
- Breathe steadily and increase the circle size progressively as you warm up.
Form cues
- Keep your feet firmly planted.
- Place hands on hips for stability.
- Imagine drawing a circle with your belly button.
- Keep your upper body tall and steady.
- Move slowly through your full range of motion.
Breathing: Maintain a steady, rhythmic breath throughout the rotation. Inhale as you begin the circle and exhale as you complete it.
Common mistakes
- Moving the shoulders instead of the hips, which reduces the stretch on the target muscles.
- Moving too quickly, which prevents you from feeling the muscles engage.
- Holding your breath, which creates unnecessary tension in the core.
- Making the circles too small, which limits the mobility benefits of the movement.
Muscles worked
Primary: hip flexors. Secondary: glutes, obliques, lower back.
Suggested sets & reps
Get fitter
2 sets x 12 circles each direction, rest 30s
Lose weight
2 sets x 15 circles each direction, rest 30s
Build muscle
2 sets x 10 slow, controlled circles each direction, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp or pinching pain in the hip joint, ease off and reduce the size of your circles.
- If you have a history of lower back issues, check with a professional before adding new mobility work to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my back?
You might feel a gentle release in your lower back, but if you feel sharp pain, stop immediately and reduce your range of motion.
How often can I do hip circles?
Because this is a mobility exercise, you can safely perform it daily as part of your warm-up routine.
What if I feel unstable while doing this?
If you struggle with balance, perform the movement near a wall so you can lightly touch it for support.