Standing Hip Circles

Also called hip circles, standing knee circles and hip openers.

Works

Side glutes, plus adductors

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Begin standing on one leg, holding to a vertical support.

1. Raise the unsupported knee to 90 degrees. This will be your starting position.
2. Open the hip as far as possible, attempting to make a big circle with your knee.
3. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Cues

• Hold a support, stand on one leg.
• Knee up to 90 degrees.
• Draw a big slow circle.
• Reverse direction each set.

Common mistakes

• Leaning the torso.
• Small, rushed circles.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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