The standing hip circle is a mobility drill where you stand on one leg and move the free leg in large circles, rotating through the full range of the hip joint. It warms up the hip, improves mobility, and activates the glute medius and hip rotators. It is one of the simplest and most effective hip warm-up drills.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the hip joint through its full range of motion
- Improves hip mobility and flexibility
- Activates the glute medius and hip rotators
- Excellent warm-up before squats, deadlifts, and lunges
- No equipment needed — works anywhere
- Improves balance and proprioception
How to perform
- Stand tall on your left leg. Hold a wall or pole for balance if needed.
- Lift your right knee up in front of you to roughly hip height.
- Open your right knee out to the side by externally rotating your hip, then swing it behind you.
- Continue the circle by bringing the knee down and back to the starting position in front.
- Perform 10 circles forward, then reverse the direction for 10 circles backward.
- Keep your standing leg slightly soft and your core braced throughout.
- Make the circles as large as your hip mobility allows.
- Switch to the other leg and repeat.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Adductors
Primary