Standing leg circles draw circles with one leg while standing on the other. They mobilize the hip joint through its full range of motion — flexion, abduction, extension, and adduction in one circular path. Also known as hip CARs (controlled articular rotations).
Muscle Group
Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Full hip joint range of motion mobilization
- Builds hip mobility in all directions
- No equipment needed
- Develops balance
- Excellent warm-up before leg training
- Promotes hip joint health
How to perform
- Stand on your left leg. Hold a wall for balance.
- Lift your right knee forward and up.
- Circle your right leg out to the side, back, and around in a smooth circle.
- Make the circles as large as your range allows.
- Continue for 5 to 8 circles forward.
- Reverse direction for 5 to 8 circles backward.
- Switch legs and repeat.
- Move with control — not momentum.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hip Flexors
Primary
Abductors
Primary