Hip Circle Version 2
Hip circle version 2 is a bodyweight mobility exercise targeting the abs and core, with secondary engagement of the obliques, lower back, and glutes. It involves rotating the hips in full circles while standing to improve hip joint mobility, loosen the lower back, and activate the core musculature.
How to do it
- Stand with your feet shoulder-width apart and place your hands on your hips.
- Begin rotating your hips in a large, slow circle by moving them forward, to the side, back, and to the other side.
- Complete full circles in one direction for the desired number of repetitions.
- Reverse the direction and perform the same number of circles.
- Keep your upper body relatively still throughout the movement.
Form cues
- Keep your feet planted firmly shoulder-width apart.
- Place your hands securely on your hips for balance.
- Move in slow, deliberate, and controlled circles.
- Keep your upper body relatively still as you rotate.
Breathing: Inhale as you start the circle and exhale smoothly as you complete the rotation.
Common mistakes
- Moving too fast reduces the mobility benefit and strains the lower back.
- Making circles too small prevents full activation of the hips and core.
- Shifting the upper body excessively shifts the focus away from the waist and hips.
Muscles worked
Primary: abs. Secondary: obliques, lower back, glutes.
Suggested sets & reps
Get fitter
2-3 sets x 10 reps per direction, rest 45 s
Lose weight
2-3 sets x 10-15 reps per direction, rest 45 s
Build muscle
2-3 sets x 8-12 reps per direction, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hips or lower back, stop immediately and ease off.
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
Can I do hip circles every day?
Yes, gentle mobility exercises like hip circles can be done daily to help loosen up stiff joints.
What should I do if I feel clicking in my hip?
A quiet click without pain is usually normal, but you should reduce the size of the circle if it feels uncomfortable.
Should I keep my knees locked?
Keep a very soft bend in your knees so your joints do not lock out while you move.