Standing Hip Circle
oec:standing-hip-circle
A dynamic standing mobility drill in which the hips rotate in circular motions to warm up and mobilize the pelvic and hip musculature.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Hip Circle, Hip Circles, Standing Pelvic Circle
How to do it
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.
Movement
- 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
- Swinging the upper torso excessively instead of moving the hips.
- Keep your chest relatively tall and focus movement on rotating the pelvis and hips.
- Locking out the knees completely.
- Maintain a soft knee bend so the hips can move through their full, comfortable range.
Safety
- Stay within a comfortable range of motion and avoid forcing deep hip pinching or lower-back hyperextension.
Muscles
Joints
- Hip: Circumduction
- Lumbar spine: Circumduction
Details
- Movement
- Mobility drill, Stretch
- Modality
- Mobility, Flexibility
- Mechanics
- compound
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- none
Sources
- wger: Hip Circles, by Davidgj32 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.