Hip circles
Also called Standing hip circles
Hip circles are a warm-up for your hips. You stand on one leg, lift your other knee to hip height and draw big circles with it. They work your glutes and hip flexors, with a little help from your abs. Use them before squats, lunges and jumps. Hold on to a wall or bar if you need balance. Keep your torso upright and circle the leg, not your torso. Switch direction halfway and do both legs.
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How to do it
- Balance on one leg, with a hand on a wall or bar if you need it.
- Lift your other knee to hip height.
- Draw big circles with your knee, keeping your torso upright.
- Switch direction halfway, then change legs.
Then repeat on the other side.
Form tips
- Stand on one leg, hold on to something if you need to.
- Lift your knee to hip height and draw big circles.
- Keep your torso upright; switch direction halfway.
Common mistake
- Leaning your torso around instead of circling the leg.