Hip Swirl
Loosen your hips and improve mobility with Hip Swirls! A simple exercise for a better range of motion.
The Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the quads. No equipment needed: it uses just your bodyweight.
Hip Swirl Muscles Worked
Primary
Hip Flexor (iliopsoas); Obliques; Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Hip Swirl Variations and Alternatives
How to do the Hip Swirl
Stand upright with your feet shoulder-width apart and your arms straight out to your sides at shoulder height for balance.
Shift your weight onto your left foot.
Lift your right leg and bend the knee so that your thigh is parallel to the ground.
Begin making circular motions with the right knee. Visualize drawing circles with your knee, working through your full range of motion in the hip joint.
Keep the movement controlled and focus on using your hip muscles to create the motion.
Complete the desired number of repetitions in one direction, then reverse the circle and complete the same number of repetitions in the opposite direction.
After completing the repetitions on the right leg, shift your weight onto your right foot and repeat the exercise with your left leg.
Repeat this exercise for several sets as part of your warm-up or mobility routine. It's an excellent exercise for increasing hip joint mobility and warming up the muscles around the hips before engaging in more strenuous activities.
Hip Swirl FAQs
What muscles does the Hip Swirl work?
The Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the quads. The main muscles are the iliopsoas, obliques, gluteus medius and gluteus minimus.
What equipment do you need for the Hip Swirl?
None. The Hip Swirl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Swirl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Swirl variations and alternatives?
Similar exercises include the Hip Circle Rotation, Standing Side Leg Circles, Kneeling Backward Hip Circles and Kneeling Forward Hip Circles.
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