All exercisesWarm-ups·Quads 
Standing Hip Circles
QuadsGlutesLower Back
Art style
Step 1 / 4
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 8–10 each direction
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Common mistakes
You bend the knees and swirl them around, turning it into a knee circle instead of a hip circle.
You keep the circles small and polite, never reaching the edges of the hips' range.
You sway the shoulders and upper body along with the hips instead of isolating below the waist.
What to focus on
Keep the shoulders level and stationary so all the motion comes from the pelvis.
Start moderate and let the circles grow — the last few should trace the biggest range you have.
