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Standing Hip Circles

Standing Hip Circles is a beginner isolation bodyweight stretching that mainly works your abductors (outer hips), with help from your adductors (inner thighs).

💪 Abductors (outer hips)🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
Standing Hip Circles: starting position
Starting position
Standing Hip Circles: end position
End position

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

Primary: Abductors (outer hips)Secondary: Adductors (inner thighs)

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Standing Hip Circles alternatives

Exercises that train the same main muscle, including options with other equipment.

Hip Circles (prone)Bodyweight · BeginnerIliotibial Tract-SMROther · IntermediateWindmillsBodyweight · IntermediateLying CrossoverBodyweight · ExpertIT Band and Glute StretchOther · Intermediate

FAQ

What muscles does the standing hip circles work?

It mainly works your abductors (outer hips); your adductors (inner thighs) assist.

How many sets and reps of standing hip circles should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the standing hip circles good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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