Standing Hip Bent-Knee Circle
The Standing Hip Bent-Knee Circle mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Standing Hip Bent-Knee Circle Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Rotators; Hip Flexor (iliopsoas)
How to do the Standing Hip Bent-Knee Circle
Setup
Stand tall next to a wall or sturdy surface for support.
Extend one arm and press your hand against the wall to maintain balance.
Place your other hand on your hip.
Stand on one leg, keeping your feet hip-width apart to begin.
Movement
Lift the leg that is not touching the wall, bending the knee to a 90-degree angle so your thigh is parallel to the ground.
Begin the movement by moving the knee out to the side (abduction), maintaining the 90-degree bend.
Circle the knee upward and across the front of your body, rotating the hip joint.
Return the leg to the starting position with your thigh facing forward.
Perform all repetitions on one side before switching to the other leg.
Standing Hip Bent-Knee Circle FAQs
What muscles does the Standing Hip Bent-Knee Circle work?
The Standing Hip Bent-Knee Circle mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Standing Hip Bent-Knee Circle?
None. The Standing Hip Bent-Knee Circle is a bodyweight exercise, so you can do it anywhere.
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