Standing Hip Circles
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Hip Flexors, Hip External Rotators
Secondary muscle groups
Gluteus Medius, Trunk
Movement pattern
Hip Circumduction
Training goal
Mobility, Movement Preparation
Sport
General Athletic Development, MMA, BJJ, Soccer, Hockey
Overview
How to Perform
- Stand on one leg, holding support if needed.
- Lift the other knee to hip height.
- Draw a slow, large circle with the knee — out, around and down.
- Complete all reps, then reverse the direction and switch legs.
Coaching Cues
- Bigger and slower beats fast and small.
- Keep the pelvis level as the knee circles.
- Move the hip, not the lower back.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 2 sets of 5 circles per direction per leg during the warm-up.
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