Hip Circle
A dynamic mobility exercise where you stand and make circular motions with your hip, improving range of motion and joint health.
Instructions
- Stand with your feet shoulder-width apart and knees slightly bent.
- Place your hands on your hips or extend them for balance.
- Make slow, controlled circular motions with your hips, moving in one direction.
- Complete the desired number of circles, then reverse direction.
- Move through a full range of motion without forcing beyond comfort.
- Keep your upper body relatively still and core engaged.
Tips
- Start with smaller circles and gradually increase the range of motion.
- Keep movements slow and deliberate to maximize joint mobility.
- Breathe steadily throughout the exercise.
- Perform on both sides equally for balanced mobility.
- This exercise works well as a warm-up before training.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 7 reps |
| Build muscle | 3 | 10 reps |
| Build endurance | 3 | 14 reps |