Standing Hip Circles
How to do the Standing Hip Circles
- 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.
How to program the Standing Hip Circles
Sets and reps
As an isolation movement, the Standing Hip Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Hip Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Hip Circles work?
The Standing Hip Circles primarily targets the Abductors. It also recruits the Adductors as supporting muscles.
What equipment do I need for the Standing Hip Circles?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Standing Hip Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
