Warm-up · Beginner
Hip Circles
Hip circles are a gentle, standing movement where you slowly rotate your hips in a wide loop, like you're drawing a circle with your pelvis. They lubricate the hip joints, loosen the muscles around the lower back and hips, and improve the range of motion you need for walking, bending, and getting up from a chair. No equipment needed — just a little space and something nearby to hold if you want extra steadiness.
Category
Warm-up
Difficulty
Beginner
Equipment
No equipment
MET
2.3
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Stand with your feet about hip-width apart and your hands resting on your hips.
- 02
Soften your knees slightly — they should never be locked straight during this movement.
- 03
Begin by pushing your hips slowly to the right, then forward, then to the left, then back, tracing a smooth oval or circle.
- 04
Keep your upper body as still as possible — the motion comes from your hips, not your shoulders or chest.
- 05
Move at a pace slow enough that you feel a gentle stretch at each point of the circle.
- 06
Breathe steadily throughout — exhale as you push forward, inhale as you circle back.
- 07
Complete all your circles in one direction, then reverse and go the other way for the same count.
Dosage
How long, how many
Sets
2
Reps
8-10
Rest
30 sec
Watch for
Common mistakes
Swinging the whole torso — if your shoulders are rocking side to side, you're moving from the waist up instead of the hips; plant your hands firmly on your hips and focus on moving only what's below your hands.
Making tiny circles — if you feel nothing, your range is probably too small; consciously push your hips farther in each direction, working up to a full, slow loop.
Holding your breath — tension in the belly limits hip movement; check that you're breathing in a steady rhythm throughout.
Locking the knees — straight, rigid knees put stress on the joint and block hip mobility; keep a soft, slight bend throughout the movement.
Rushing through the reps — moving too fast turns this into a wiggle rather than a mobility drill; slow down enough to feel a mild stretch at the front, sides, and back of each circle.
Scale it
Easier and harder variations
Easier
Stand facing a sturdy chair back or countertop and lightly rest your fingertips on it for balance while you circle.
Use this if you feel unsteady or are just starting out.
Harder
Close your eyes while circling to challenge your balance, or slow each full circle down to a 6-8 second count to increase the range-of-motion demand.
Try this once the basic movement feels comfortable and controlled.
Note
Sit on the edge of a firm chair with feet flat on the floor and perform smaller, seated hip tilts — rocking your pelvis forward and back, then side to side — instead of full circles.
Use this if standing hip circles cause sharp pain in the hip, groin, or lower back, or if you have a recent hip replacement and your surgeon has restricted rotation.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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