Hip Circles
Hip circles are a simple but effective exercise that improves flexibility and mobility in the hips , glutes and core muscles . The exercise can be used as a warm-up or as part of a mobility routine, helping to loosen stiff hips while improving balance.
Correct technique and execution
How to perform Hip Circles :
- Stand upright with your feet hip-width apart and hands placed on your hips for support.
- Bend your knees slightly and begin to draw circles with your hips, as if rotating them around a fixed axis.
- Perform 10-12 clockwise circles, then switch to the opposite direction.
- Keep your core engaged and your movements controlled. Avoid too much movement in the lower back.
Common errors
Here are some common mistakes to avoid during Hip Circles :
- Excessive movement in the lower back: Keep the focus on the hip movement, not the back.
- Fast movements: Make circles slowly and controlled for optimal muscle activation.
- Stiff knees: Make sure your knees are slightly bent to facilitate hip movement.
Modifications and variations
- Seated Hip Circles: For those who need an easier version, the exercise can be performed seated, where you rotate your hips from a stable position.
- Weighted Hip Circles: Add a weight plate to your hips for added resistance.
Sets and repetitions
Aim for 2-3 sets of 10-12 circles in each direction. Increase the number of circles as you become more comfortable with the exercise.
Breathing technique
Breathe in calmly through your nose as you start the movement, and exhale through your mouth as you complete the circle. Keep your breathing steady for better stability.