90-To-90 Hip Circles
The 90-To-90 Hip Circles mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
90-To-90 Hip Circles Muscles Worked
Primary
Hip Rotators; Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hip Flexor (iliopsoas)
How to do the 90-To-90 Hip Circles
Setup
Start seated on the floor with both knees bent at 90-degree angles.
Position your front leg in front of you with the shin parallel to the front of the mat, externally rotated at the hip.
Position your back leg to the side with the shin parallel to the side of the mat, internally rotated at the hip.
Sit upright with your spine tall.
Movement
Keep your heels planted on the ground throughout the movement.
Initiate movement by rotating at both hips, keeping your torso upright as possible.
Slowly pivot both knees until the positions of the legs reverse, ending with the back leg becoming the front leg and vice-versa.
Ensure that you are moving slowly and focusing on the internal and external rotation of the hip joints.
Tips
You can place your hands behind you for support if needed to keep an upright torso.
Aim to move through the full range of motion without compensating by arching your back.
90-To-90 Hip Circles FAQs
What muscles does the 90-To-90 Hip Circles work?
The 90-To-90 Hip Circles mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. The main muscles are the hip rotators, gluteus maximus and gluteus medius.
What equipment do you need for the 90-To-90 Hip Circles?
None. The 90-To-90 Hip Circles is a bodyweight exercise, so you can do it anywhere.
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