Improve Mobility with Hip Circles

Hip Circles

Rep Range

Time Based

Hints

Begin by standing tall with feet hip-width apart and toes pointed out diagonally. Clasp your hands together in front of your chest. To start the movement, draw one knee upwards and outwards, creating a wide, controlled circle with the hip. Ensure the motion originates from the hip joint and not just the pelvis. After completing the circle, return the foot to its starting position and repeat on the opposite side. Engage your core muscles throughout to provide stability and maintain balance. Your circles should be fluid and executed at a pace that allows for full control and range of motion, according to individual comfort and flexibility.

Common Mistakes

Limited range of motion can hinder the benefits of the exercise. While it's vital to work within a comfortable range, ensure that you're challenging your hip's mobility. Moving too quickly can compromise technique and reduce the stretch's effectiveness. Make slow, controlled circles to get the most benefits and reduce the risk of injury. Avoid leaning or shifting the body excessively. Aim to keep the torso stable and upright, ensuring the stretch and movement target the hip area.

Breathing

Maintain consistent, rhythmic breathing during the exercise. Inhale as you begin the upward portion of the circle and exhale as you complete the downward portion. This breathing pattern can help synchronize the movement and enhance the exercise's effectiveness.

Muscle Focus

Primary Focus Area

Hip Flexors