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Standing Hip Circle

Standing Hip Circle

The Standing Hip Circle is a dynamic exercise that primarily targets the muscles of the hips, glutes, and core. It is a great exercise to improve lower body strength, stability, and mobility. To perform the Standing Hip Circle, you stand with your feet hip-width apart, maintaining good posture with your core engaged. Starting with your hands on your hips, you initiate the movement by shifting your weight to one leg while maintaining a slight bend in the supporting leg. From here, you move your free leg in a circular motion, creating a wide circle around your body. As you complete the circle, switch direction and repeat the movement with the other leg. The Standing Hip Circle can be enhanced by incorporating resistance bands or ankle weights to provide additional resistance and challenge for the muscles. It can be modified to suit individual fitness levels by adjusting the range of motion or the speed of the movement. Including the Standing Hip Circle in your workout routine can provide numerous benefits. It helps to improve hip mobility, stability, and balance. The exercise activates and strengthens the glute muscles, which play a vital role in hip and lower back health. Additionally, the Standing Hip Circle engages the core muscles, helping to develop a strong and stable midsection. Remember to always perform the exercise in a controlled manner, focusing on proper form and alignment. Incorporating the Standing Hip Circle into your regular routine can contribute to a balanced lower body workout, helping you achieve your fitness goals and improve overall functional fitness.


  • Start by standing with your feet hip-width apart and your hands on your hips.
  • Engage your core muscles by gently pulling your belly button towards your spine.
  • Shift your weight onto your right foot, and lift your left foot slightly off the ground.
  • Begin by rotating your left leg in a circular motion, moving it forward, out to the side, back, and then back to the starting position.
  • Maintain control and stability throughout the movement, keeping your pelvis and upper body stable.
  • Continue the hip circles for a desired number of repetitions, then switch to the opposite leg.
  • When circling in the opposite direction, make sure to maintain proper form and control.
  • Keep breathing steadily throughout the exercise.
  • Remember to start with a light intensity and gradually increase as you become more comfortable with the movement.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise.
  • Keep your spine neutral and avoid arching or rounding your back.
  • Focus on initiating the movement from your hip joint and not your knees or ankles.
  • Keep your weight evenly distributed on both feet.
  • Perform the exercise in a slow and controlled manner, avoiding any jerky or sudden movements.
  • Try to maintain a steady breathing pattern throughout the exercise.
  • Incorporate the use of resistance bands to add an extra challenge and increase muscle activation.
  • Experiment with different foot positions (toes in, toes out) to target different muscles of the hip and glutes.
  • Remember to warm up before performing the exercise to prepare your muscles and joints for movement.
  • If you experience any pain or discomfort, consult with a professional fitness trainer or healthcare provider.

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