Hip circles
Hip circles are drawing slow, wide circles with your hips while standing with your feet apart. They move the hip joints and lower back through their full range, which makes them a good warm-up before leg work.
- Group
- Mobility
- Equipment
- None
- A first set
- 10 reps
How to do it
Start position
Stand tall with your feet wider than your hips, knees soft, hands on your hips.
One rep
- Draw one slow, wide circle with your hips: forward, to one side, back, to the other side and back to the centre.
- After a few circles, change direction.
Tempo
About 4 seconds per rep, at a controlled pace. A set of 10 takes around 40 seconds.
Form cues
- Your head and feet stay in place.
- Keep your upper body tall.
Common mistakes
- Swaying the whole bodyKeep your shoulders over your feet and move only your hips.
- Rushing small circlesMake each circle as wide as is comfortable and take four seconds for it.