How to Do Hip Circles: Improve Hip Mobility and Strengthen Your Core
Table of Contents
What Are Hip Circles
Hip circles are a mobility exercise designed to improve the range of motion in the hips, strengthen stabilizing muscles, and enhance overall joint control. Typically performed from a quadruped or tabletop position, this movement challenges your stability while encouraging active motion in the hip joint. Hip circles are often used in warm-ups, physical therapy, or mobility-focused routines to prepare the body for dynamic activity and reduce injury risk.
How to Do a Hip Circle
Here’s a step-by-step guide on how to properly perform hip circles from the quadruped (tabletop) position:
Set Up the Tabletop Position:
Start on your hands and knees with your hands directly under your shoulders and knees wide beneath your hips.
Keep your feet flexed and active.
Maintain a neutral spine: don’t arch your back or tuck your chin — keep your gaze between your hands.
Create a Strong Base
Shift your weight to three points of contact (opposite hand, opposite knee, and same-side hand).
For example, to move your left leg, shift your weight to your right leg, right hand, and left hand.
This creates a stable base and allows the working leg to move freely.
Perform the Circle:
Begin moving your leg in a circular motion: extend it straight behind you, then sweep it out to the side, bringing the knee forward toward your ribs, and then back to the starting position.
Focus on smooth, controlled movement.
Keep the rest of your body engaged and steady — avoid letting your torso wobble.
Direction Variations
You can perform inward circles (moving close to the midline) or outward circles (starting wide and bringing the leg back in).
Varying direction targets different muscle fibers and adds balance to your routine.
Muscles Worked During the Hip Circle
Hip circles are excellent for activating and strengthening a range of muscles, including:
Gluteus Maximus and Gluteus Medius: These muscles are responsible for hip extension and abduction.
Hip Flexors: Engaged during the forward portion of the circle.
Adductors: Activated when drawing the leg toward the midline.
Core Muscles: Including the transverse abdominis and obliques, which stabilize your torso during the movement.
