Hip Circle Rotation
Improve hip mobility & stability. Gentle rotations for all fitness levels. Feel the burn!
The Hip Circle Rotation mainly works the core and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Hip Circle Rotation Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Hip Circle Rotation Variations and Alternatives
How to do the Hip Circle Rotation
Positioning:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides or place them on your hips.
Maintain a slight bend in your knees for stability.
Engage your core to support your back.
Movement:
Start by shifting your weight to one leg.
Lift the opposite leg slightly off the ground.
Begin to move the lifted leg in a circular motion—start with small circles, gradually increasing the size of the movement.
Move your leg clockwise for about 8-10 circles.
After completing the clockwise circles, reverse the movement and perform 8-10 circles counterclockwise.
Switch legs and repeat the exercise on the other side.
Ensure that your upper body remains stable and does not lean too far in any direction.
Focus on maintaining control and balance throughout the exercise.
Tips:
If you're struggling with balance, you can hold onto a wall or a sturdy piece of furniture.
Keep your core engaged to help maintain stability.
Perform the exercise slowly to enhance control and effectiveness.
Hip Circle Rotation FAQs
What muscles does the Hip Circle Rotation work?
The Hip Circle Rotation mainly works the core and hip abductors (outer thighs). The main muscles are the obliques and gluteus medius.
What equipment do you need for the Hip Circle Rotation?
None. The Hip Circle Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Circle Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Circle Rotation variations and alternatives?
Similar exercises include the Deep Lunge Circle, Hip Downward Dog Circle, Hip Circle with Hula Hoop and Standing Side Leg Circles.
Training calculators
Work out the numbers behind your training before your next session.