Lying Hip Circle
Boost hip mobility with Lying Hip Circles! Gentle, effective stretches you can do anywhere. Improve flexibility & reduce tightness.
The Lying Hip Circle mainly works the glutes & hips and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying Hip Circle Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Lying Hip Circle Variations and Alternatives
How to do the Lying Hip Circle
Lie flat on your back with your arms by your sides and your legs extended.
Draw one knee towards your chest, clasping your hands around it.
Keep the opposite leg straight and grounded on the floor.
Move the bent leg in a circular motion, making as large a circle as you can while keeping your lower back pressed into the floor.
Perform the movement slowly and deliberately, focusing on the mobility of the hip joint.
After completing the desired number of repetitions, repeat the movement with the other leg.
Make sure to perform the circles in both clockwise and counterclockwise directions to ensure balanced hip mobility.
Breathe steadily throughout the exercise, exhaling as you draw your knee towards your chest and inhaling as you extend it away.
Always consult with a fitness professional if you're unsure about the correct form or have any pre-existing health conditions.
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Lying Hip Circle FAQs
What muscles does the Lying Hip Circle work?
The Lying Hip Circle mainly works the glutes & hips and core, with help from the lower back. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Lying Hip Circle?
None. The Lying Hip Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hip Circle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Hip Circle variations and alternatives?
Similar exercises include the Ankle Circle, Bent Leg Circles Kick, Knee Circles Stretch and Deep Lunge Circle.
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