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Also known as: Hip rotations.

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Technique

  1. Stand on one leg with your hands on your hips, the other leg bent forward
  2. Trace big circles with the elevated knee by moving it to the side, back, down and up again, keeping it bent at around 90 degrees

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Form tips

  • Keep your upper body as stable as possible
  • Explore the full range of motion of the hip without compensating with the lower back
Logging: Work each side for the time indicated.

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Muscles

Strength

Secondary

  • Glutes
  • Pelvis
  • Quadriceps
  • Hamstrings
  • Hip adductors
Flexibility

Secondary

  • Hip adductors
  • Glutes
  • Hamstrings
  • Pelvis
  • Gluteus maximus
  • Piriformis
  • Obturator externus
  • Obturator internus
  • Gemellus inferior
  • Gemellus superior
  • Quadratus femoris
  • Gluteus medius
  • Gluteus minimus
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Hipabductionexternal rotation
trains stretches

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Regressions

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Assisted standing hip circles

Beginner
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Lateral leg raise

Beginner
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Standing hip axial rotation

Beginner
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One leg halfway up

Beginner
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One leg knee up

Beginner
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One-leg hold

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.