Hip swirls (hip circles) rotate the hips in large circles while standing. You shift your hips forward, to the side, back, and to the other side in a smooth circular motion. It mobilizes the hip joint and warms up the surrounding muscles before lower-body training.
Muscle Group
Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the hip joint
- Warms up hip muscles and tendons
- Increases blood flow to the hips
- No equipment needed
- Quick and accessible
- Standard warm-up exercise
How to perform
- Stand with feet shoulder-width apart. Hands on hips.
- Push your hips forward.
- Circle your hips to the right — forward, right, back, left.
- Continue in smooth circles for 10 to 15 rotations.
- Reverse direction for 10 to 15 rotations.
- Make the circles as large as comfortable.
- Keep your upper body relatively still — hips do the work.
- Perform as a warm-up before leg training.
FRONT VIEW
BACK VIEW
Abs
Primary
Hip Flexors
Primary
Abductors
Primary