A beginner stretching exercise done using just your bodyweight that mainly works the abductors, with help from the adductors. 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.
Updated
Primary
Abductors
Secondary
Adductors
Equipment
Bodyweight
Level
beginner
Standing Hip Circles demonstration
Standing Hip Circles, starting positionStanding Hip Circles, finishing position
How to Perform
1Begin standing on one leg, holding to a vertical support.
2Raise the unsupported knee to 90 degrees. This will be your starting position.
3Open the hip as far as possible, attempting to make a big circle with your knee.
4Perform this movement slowly for a number of repetitions, and repeat on the other side.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
