Stretching

Standing Hip Circles

The standing hip circles is a beginner stretching exercise for your abductors, using just your body weight.

Main muscles
Abductors
Also works
Adductors
Equipment
Body weight
Level
Beginner
Standing Hip Circles, starting position
Start
Standing Hip Circles, end position
Finish

How to do it

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

Alternatives to the standing hip circles

Hip Circles (prone) Body weight Lying Crossover Body weight Windmills Body weight Iliotibial Tract-SMR Foam roll IT Band and Glute Stretch Other