Hip circles
A simple mobility drill that loosens your hips and lower back by moving your pelvis in slow, smooth circles.
BeginnerNo equipmentLow impactSuggested: 30 sec
How to do it
- Stand with your feet slightly wider than hip-width apart and your hands on your hips.
- Soften your knees and shift your hips out to one side.
- Circle your hips forward, across to the other side and back again in one smooth loop.
- Keep your shoulders fairly still and your feet planted.
- Halfway through, reverse the direction of the circles.
Form tips
- Make the circles as large as feels comfortable without forcing the range.
- Breathe steadily and keep the movement slow and controlled.
Muscles worked
Hip flexorsGlutesLower backObliques