Standing Hip Circles

A beginner stretch for the hip abductors and adductors, with no equipment.

Movement guide

Standing Hip Circles

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusHip abductors · Adductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Hip Circles demonstrated on the 3D figure

3D demoStanding Hip CirclesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

90/90 hip lift-off demonstrated on the 3D figure

3D demo90/90 hip lift-offIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors. Also: Adductors.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hip Circles (prone) demonstrated on the 3D figure

3D demoHip Circles (prone)Beginner · No equipment

Tree pose (Vrksasana) demonstrated on the 3D figure

3D demoTree pose (Vrksasana)Beginner · No equipment

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

Hip airplane demonstrated on the 3D figure

3D demoHip airplaneAdvanced · No equipment

Hip Windshield Wipers demonstrated on the 3D figure

3D demoHip Windshield WipersBeginner · No equipment

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Questions people ask

What muscles does the Standing Hip Circles work?

Mainly the hip abductors, with help from the adductors.

What equipment do I need for the Standing Hip Circles?

No equipment: your body weight and a little floor space.

Is the Standing Hip Circles good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the 90/90 hip lift-off.

How do I make the Standing Hip Circles harder?

Progress to the 90/90 hip lift-off, or add load, range or slower lowering once your form is solid.