Hip Circle (Band)

A glute and hip mobility exercise using a resistance band looped around the hips or legs to create circular resistance patterns.

Instructions

1. Place a resistance band above your knees or around your lower legs.
2. Assume a quarter-squat position with feet shoulder-width apart and a slight knee bend.
3. Maintain core tension and keep your torso upright.
4. Keeping your feet relatively stationary, rotate your hips in slow circular motions.
5. Move in one direction for the desired number of circles, then reverse direction.
6. Maintain constant tension in the band throughout the movement.

Tips

• Start with slower, controlled circles to build muscle activation and control.
• Keep your torso upright; avoid excessive forward lean or side-to-side movement.
• The motion should originate from your hips and glutes, not from your feet.
• This is an excellent warm-up or activation exercise before lower body training.
• Perform circles in both directions for balanced hip stability.
• Ideal for glute activation, hip mobility improvement, and injury prevention.