Hip Circles
A lying mobility exercise where you make circular motions with your knees to improve hip flexibility and range of motion.
Instructions
- Lie on your back on a mat with knees bent and feet flat on the floor.
- Keep one foot flat on the ground for stability.
- Lift the other knee toward your chest, maintaining a bent knee position.
- Make slow, controlled circular motions with your lifted knee.
- Complete the desired repetitions in one direction, then reverse.
- Return to starting position and repeat with the other leg.
Tips
- Keep the supporting leg flat to maintain stability.
- Move slowly through the full range of comfortable motion.
- Focus on smooth, continuous circles rather than jerky movements.
- This is an excellent pre-workout mobility drill.
- Breathe steadily and avoid holding your breath.
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 |