Mobility
Hip circles
Quick facts
- Beginner
- No equipment
- Hip flexors
- Glutes
- Core
- seconds
Hip circles warm up the hip joints and the lower back before squats, lunges and glute bridges. Hands on the hips, feet shoulder-width, the pelvis draws a big slow circle as if you were spinning a hoop, while the shoulders and feet stay where they are. Circle one way for half the time and the other way for the rest.
How to do it
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Stand tall, feet shoulder-width, hands on your hips.
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Slowly take the pelvis round a circle: forward, to the side, back, to the other side.
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Do several circles one way, then as many the other way.
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The shoulders barely move — only the pelvis works.
Coaching cues
- Big, slow circle
- Feet glued to the floor
Common mistakes
- The shoulders draw the circle instead of the hips
Breathing
Calm, even breathing.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Hip circles?
The most common ones: the shoulders draw the circle instead of the hips. Watch for them from the first rep.
What should I focus on during Hip circles?
Keep these cues in mind: big, slow circle; feet glued to the floor.
How should I breathe during Hip circles?
Calm, even breathing.
Train it inside a program
Hip circles is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.