← Hip Circles
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Hip Circles

Hip Mobility · secondary: Glutes
Mobility beginner Home / Gym bodyweight
Sets × Reps
1 × 8 each direction
Rest
0s
Est. Calories
~2.5/min
Muscle Group
Mobility
Starting Position

Move into the stretch slowly until you feel gentle tension, not pain.

Step-by-Step Instructions

1. Stand tall, hands on your hips or a wall for balance.

2. Lift one knee and circle it outward and around.

3. Repeat for several circles, then switch direction and leg.

Breathing

Breathe slowly and deeply, relaxing further into the stretch on each exhale.

Common Mistakes

Bouncing into the stretch and pushing through sharp pain.

Safety Tips

Never stretch into pain; ease off if you feel pinching or sharp discomfort.

Variations

Beginner: Smaller circles.

Intermediate: As described.

Advanced: Larger, controlled range.

Equipment Not Available? Try Instead
Cat-Cow Stretch
Lower Back
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World's Greatest Stretch
Hip Mobility
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The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.