The hip circles stretch is a dynamic mobility drill where you stand with hands on your hips and rotate your hips in large circles. The full circular motion mobilizes the hip joint through all directions and warms up the hip flexors, rotators, and lower back.
Muscle Group
Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Mobilizes the hip joint through full range
- Warms up the hip flexors, rotators, and adductors
- Improves hip mobility for squats and deadlifts
- No equipment needed
- Easy to integrate into any warm-up
- Improves balance and proprioception
How to perform
- Stand tall with feet shoulder-width apart. Place your hands on your hips.
- Begin rotating your hips in a large circle to the right — forward, right, back, left, and back to forward.
- Make the circles as large as your mobility allows.
- Keep your feet planted and your head and shoulders mostly still — the movement comes from the hips.
- Perform 8 to 10 circles in one direction.
- Reverse direction and perform 8 to 10 circles the other way.
- Move at a moderate, controlled pace — this is a mobility drill, not a workout.
- Excellent warm-up before lower-body training.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hip Flexors
Primary
Adductors
Primary