Hip Circles Stretch
Learn how to perform Hip Circles Stretch, a Legs exercise, with setup, breathing and common mistakes.
Hip Circles Stretch · Preview
Setup
Stand comfortably with both hands on your pelvis. Keep your feet grounded, soften your knees, and lengthen your torso.
Start phase
Slowly draw a small circle with your pelvis through the front, side, back, and other side. Let both hips move smoothly instead of hinging only through your lower back.
End phase
Complete one circle, then circle in the other direction with the same size. Stay within a comfortable range.
Target muscles
Focus on the area around your hips loosening. Notice whether your rotation range feels similar in both directions.
Common mistakes
Large torso movements shift the motion from your hips to your lower back. Keep the pelvis drawing a small circle without swinging your legs.
Breathing
Keep breathing comfortably as you circle. Avoid holding your breath so hip tension can release.
Coach tip
Use it as a light warm-up to open hip range of motion. Do the same number of reps in both directions.
