What it is
A standing mobility drill that moves the hips through controlled circles.
Exercise Library
Hip Circles
Track hip circles by reps per side, direction, support, and comfort.
Target area
Hips, glutes, hip flexors, balance, and lower-body warmup.
Why it matters
Hip circles help beginners feel hip range before squats, lunges, and mobility sessions.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Stand tall and hold support if needed.
- 2Lift one knee slightly and draw a slow circle with the thigh.
- 3Keep the trunk quiet and range comfortable.
- 4Repeat in both directions.
- 5Switch sides.
Common mistakes
- Twisting the whole body instead of moving the hip.
- Using range that causes pinching.
- Moving too fast for balance.
App-friendly short summary
Track hip circles by reps per side, direction, support, and comfort.
Easier version
Keep the foot on the floor and make small pelvis circles.
Harder version
Use unsupported standing hip circles with slower tempo.
Safety notes
- Use a wall or rail for balance.
- Avoid hip pinching.
- Stop for pain or dizziness.
Beginner terms explained
These definitions match the app form-guide popup language.
Mobility
Controlled movement through a comfortable joint range.
Core
The muscles around the trunk and pelvis that help control posture and movement.
Range of motion
The pain-free distance a joint or body part moves during an exercise.