Standing Hip Circles
A beginner isolation mobility exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Standing Hip Circles
- Begin standing on one leg, holding to a vertical support.
- Raise the unsupported knee to 90 degrees. This will be your starting position.
- Open the hip as far as possible, attempting to make a big circle with your knee.
- Perform this movement slowly for a number of repetitions, and repeat on the other side.
Muscles Worked
Alternatives to Standing Hip Circles
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Hip Circles (prone)
A beginner isolation mobility exercise that works the glutes, needing no equipment.
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2
Ankle On The Knee
A beginner mobility exercise that works the glutes.
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3
Knee Across The Body
A beginner mobility exercise that works the glutes.
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4
One Knee To Chest
A beginner compound mobility exercise that works the glutes.
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5
Iliotibial Tract-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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6
IT Band and Glute Stretch
An intermediate mobility exercise that works the glutes.
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7
Piriformis-SMR
An intermediate isolation mobility exercise that works the glutes, using a foam roller.
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8
Windmills
An intermediate mobility exercise that works the glutes.
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9
Seated Glute
An advanced mobility exercise that works the glutes, needing no equipment.
-
10
Lying Crossover
An advanced mobility exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do standing hip circles work?
Standing Hip Circles primarily works the glutes. The inner thighs assist as secondary muscles.
What equipment do I need for standing hip circles?
None. Standing Hip Circles is a bodyweight movement you can do anywhere you have floor space.
Standing Hip Circles: is it suitable for beginners?
Yes. Standing Hip Circles is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing hip circles?
Hip Circles (prone), Ankle On The Knee, Knee Across The Body train the same primary muscles and are listed with 7 more alternatives above.
How do I log standing hip circles in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the glutes on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Hip Circles with AI
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