Standing Hip Circles

How to do the Standing Hip Circles

1. Begin standing on one leg, holding to a vertical support.
2. Raise the unsupported knee to 90 degrees. This will be your starting position.
3. Open the hip as far as possible, attempting to make a big circle with your knee.
4. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Muscles worked

Role	Muscles
Primary	abductors
Secondary	adductors
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

4 alternatives for the same abductors, with and without kit.

Monster Walk Resistance Bands Iliotibial Tract-SMR Foam Roller Thigh Abductor Machine IT Band and Glute Stretch Other Equipment

Harder than the Standing Hip Circles

Windmills intermediate · Bodyweight

Common questions

What muscles does the Standing Hip Circles work?

The Standing Hip Circles primarily works the abductors, with the adductors as secondary movers. Hip Circles (prone), Windmills, and Iliotibial Tract-SMR train the same muscle, across 5 equipment types.

What equipment do you need for the Standing Hip Circles?

None — the Standing Hip Circles is bodyweight, so it works at home, in a hotel room or outdoors. Hip Circles (prone) and Windmills also need nothing.

Is the Standing Hip Circles suitable for beginners?

Yes, the Standing Hip Circles is rated beginner. Windmills are the progressions from here.

Where should the Standing Hip Circles go in a workout?

Late — the Standing Hip Circles is isolation work, so it follows your compounds.

Similar exercises

Hip Circles (prone) Bodyweight Windmills Bodyweight Iliotibial Tract-SMR Foam Roller Monster Walk Resistance Bands IT Band and Glute Stretch Other Equipment Lying Crossover Bodyweight