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Hip Circles Stretch

Hip Circles Stretch

The Hip Circles Stretch is a versatile and effective exercise that targets the muscles in your hips, lower back, and glutes, helping to improve flexibility and range of motion in those areas. This stretch involves moving your hips in circular motions, creating a dynamic stretch that can be modified to suit your fitness level. Performing the Hip Circles Stretch can help alleviate tightness in the hip and lower back regions, which is particularly beneficial for individuals who spend a significant amount of time sitting or have sedentary jobs. This exercise can also help prepare your body for other physical activities by increasing your hip mobility and enhancing your overall athletic performance. When done correctly and consistently, the Hip Circles Stretch can also provide relief from lower back pain, since it helps release tension in the surrounding muscles. Engaging in this exercise can also improve your posture and enhance your balance and stability, making it a great addition to any fitness routine. Remember to engage your core muscles while performing the Hip Circles Stretch to maintain stability and ensure proper form. Incorporating it into your warm-up routine before other exercises, or as a cool-down stretch after a workout, can help maximize its benefits. However, always listen to your body and modify the intensity or range of motion as needed to avoid any discomfort or pain.


  • Stand with feet hip-width apart and place your hands on your hips.
  • Begin to move your hips in a circular motion, making a large circle with your hips.
  • Continue the circular motion for a few seconds, then reverse the direction.
  • Repeat the exercise for a few repetitions, making sure to maintain proper form and control throughout.
  • Take deep breaths and relax your body as you perform this stretch.

Tips & Tricks

  • Engage your core muscles and maintain a neutral spine throughout the exercise.
  • Start with small circles and gradually increase the size as you warm up.
  • Perform the hip circles in both clockwise and counterclockwise directions to target different muscles.
  • Focus on your breathing to deepen the stretch and promote relaxation.
  • Avoid any pain or discomfort during the exercise; modify the movement as needed.
  • Combine hip circles with other stretches to create a comprehensive warm-up or cool-down routine.
  • Incorporate hip circles into your regular dynamic warm-up routine before any lower body workout.
  • Maintain proper posture and avoid leaning forward or backward while performing the hip circles.
  • Gradually increase the duration and intensity of the hip circles as your flexibility improves.
  • Consult with a professional if you have any pre-existing hip or lower back conditions before attempting this stretch.


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