Standing Hip Circles

A beginner stretching exercise for the glutes, done with just your bodyweight.

Standing Hip Circles: finishing position

Main muscles: Glutes
Also works: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Standing Hip Circles

Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Hip Circles

Questions

What muscles does the Standing Hip Circles work?

Mainly the glutes, with the quads helping.

Is the Standing Hip Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Hip Circles?

Good alternatives that train the glutes: Hip Circles (prone), Ankle On The Knee, Knee Across The Body or One Knee To Chest.

How many sets and reps of the Standing Hip Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).