{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Hip Circle",
      "kind": "common"
    },
    {
      "text": "Hip Circles",
      "kind": "common"
    },
    {
      "text": "Standing Pelvic Circle",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "adductors",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "circumduction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "circumduction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility"
    ],
    "movement_patterns": [
      "mobility-drill",
      "stretch"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1862"
  },
  "id": "oec:standing-hip-circle",
  "instructions": {
    "setup": [
      "Stand tall with your feet placed shoulder-width apart and your hands resting on your hips.",
      "Keep a soft, slight bend in your knees to allow smooth movement through the pelvis."
    ],
    "steps": [
      "Shift your hips forward, then sweep them smoothly out to one side, backward, and around to the other side.",
      "Trace continuous, controlled circular motions for the desired number of repetitions.",
      "Pause, reverse direction, and perform an equal number of circles on the opposite side."
    ],
    "breathing": "Breathe smoothly and rhythmically without holding your breath throughout the circles.",
    "cues": [
      "Draw a wide circle with your belt line.",
      "Keep your torso upright and relaxed.",
      "Soft knees, smooth circles."
    ],
    "common_faults": [
      {
        "fault": "Swinging the upper torso excessively instead of moving the hips.",
        "correction": "Keep your chest relatively tall and focus movement on rotating the pelvis and hips."
      },
      {
        "fault": "Locking out the knees completely.",
        "correction": "Maintain a soft knee bend so the hips can move through their full, comfortable range."
      }
    ],
    "safety": {
      "precautions": [
        "Stay within a comfortable range of motion and avoid forcing deep hip pinching or lower-back hyperextension."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Standing Hip Circle",
  "previous_ids": [
    "oec:hip-circles"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Hip Circles",
        "url": "https://wger.de/en/exercise/1862/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dynamic standing mobility drill in which the hips rotate in circular motions to warm up and mobilize the pelvic and hip musculature."
}