Walking Hip Circle
A dynamic warmup exercise where you walk while making large circles with your hips. Improves hip mobility and prepares muscles for training.
Instructions
- Stand upright with feet together and hands on your hips.
- Shift your weight to one leg and lift the opposite knee toward your chest.
- Draw a large circle with your raised knee, moving it out to the side and then behind your body.
- Complete the circular motion and place that foot down in front of you, stepping forward.
- Repeat with the opposite leg, continuing to walk forward while drawing hip circles.
- Perform 10-15 circles per side.
Tips
- Make large circles with each rep to maximize range of motion.
- Maintain an upright posture throughout the movement.
- Move slowly and deliberately to establish proper form.
- This exercise is excellent as a dynamic warmup before training.
- Perform 2-3 sets per side to fully prepare the hips for activity.
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 |