This exercise involves standing with your feet shoulder-width apart and rotating your hips in a circular motion. It is often used in dance and fitness routines to improve hip mobility and coordination.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves hip mobility and flexibility
- Strengthens the muscles in the hips, glutes, and lower back
- Helps to prevent lower back pain and injury
- Increases core stability and balance
- Can be modified to target different areas of the hips and glutes
How to perform
- Stand with your feet shoulder-width apart and your hands on your hips.
- Shift your weight to your left foot and lift your right foot off the ground.
- Begin to move your hips in a circular motion, starting with small circles and gradually getting larger.
- After a few circles, switch directions and move your hips in the opposite direction.
- Repeat the movement for 10-15 reps on each side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hip Flexors
Primary
Abs
Primary
Obliques
Primary
Lower Back
Primary