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Hip Circles Stretch

Hip Circles Stretch

The Hip Circles Stretch is a dynamic stretching exercise that targets the muscles in your hips, glutes, and lower back. It involves a fluid rotation of the hips that helps to improve flexibility, increase range of motion, and relieve tension in your lower body. To perform the Hip Circles Stretch, stand with your feet shoulder-width apart and place your hands on your hips. Begin by circling your hips in a clockwise direction, making smooth and controlled movements. Focus on engaging your core muscles to maintain stability. As you circle your hips, you will feel a gentle stretch in your hip flexors, glutes, and lower back. This exercise promotes better hip mobility, which can be particularly beneficial for individuals who spend a lot of time sitting or have tight hips. In addition to its physical benefits, the Hip Circles Stretch can also help to improve body awareness and coordination. By practicing this exercise, you can develop a better understanding of how your hips move and function, allowing for better control during other workouts or activities. Incorporating the Hip Circles Stretch into your warm-up routine or as a standalone exercise can help enhance your overall mobility, alleviate muscle stiffness, and contribute to better posture. Remember to perform the exercise in a pain-free range of motion, and if you feel any discomfort, modify the movement or consult with a fitness professional for guidance.


  • Stand with your feet hip-width apart and place your hands on your hips.
  • Slowly begin to rotate your hips in a circular motion, leading with your pelvis.
  • Continue the circular motion for the desired number of repetitions or for about 30 seconds.
  • Reverse the direction of the circular motion.
  • Remember to keep your upper body stable and engaged throughout the movement.
  • Perform the exercise on both sides of your body to maintain symmetry.
  • Repeat the exercise for about 2-3 sets.

Tips & Tricks

  • Perform hip circles before and after your workout to improve hip mobility and flexibility.
  • Start with small circles and gradually increase the size as you warm up.
  • Engage your core muscles throughout the movement to maintain stability.
  • Focus on slow and controlled movements, avoiding any jerking or bouncing.
  • Breathe deeply and relax into the stretch to maximize its benefits.
  • If you experience any pain or discomfort, decrease the size of your circles or consult with a fitness professional.
  • To intensify the stretch, you can add resistance bands or ankle weights.
  • Incorporate hip circles into your dynamic warm-up routine to prepare your body for more challenging exercises.
  • Pair the hip circles stretch with exercises that target the hip muscles, such as squats or lunges.
  • Consistency is key. Aim to perform hip circles regularly to see improvements in your hip mobility over time.


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