Standing Hip Circles

A dynamic mobility and warm-up exercise that improves hip range of motion through circular movements while standing, engaging abductors and hip stabilizers.

Instructions

1. Stand on your left leg with a slight knee bend for stability and balance. Hold onto a vertical support (wall, pole, or doorframe) with your left hand if needed for assistance.
2. Raise your right knee to approximately 90 degrees (hip and knee bent at right angles), positioning your thigh parallel to the ground.
3. Begin making large circles with your elevated knee and hip, moving outward and opening your hip as much as possible.
4. Continue making large, controlled circles in one direction for 8-10 repetitions, maintaining the raised knee position.
5. Reverse direction and perform 8-10 circles in the opposite direction.
6. Complete all circles on one side, then switch legs and repeat the movement with your left leg elevated, using your right hand for support if needed.

Tips

• Perform the movement slowly and deliberately to maximize the range of motion and hip engagement.
• The larger the circles, the greater the range of motion benefit—don’t perform small, tight circles.
• Maintain a slight knee bend in your standing leg to prevent knee hyperextension and maintain balance.
• This exercise is excellent as a warm-up movement before hip-focused training or a leg workout.
• The hip circles can be performed with the elevated leg’s knee bent (as described) or with the leg relatively straight for variation.
• Focus on feeling the movement throughout your hip joint—this improves proprioception and hip stability.