The standing hip circle is a bodyweight exercise targeting the hips and abductor muscles. It is a classic way to "limber up" after sitting for a long period or before a lower-body workout or sports. It requires no equipment and can be helpful for everyone from beginners to advanced fitness enthusiasts.
Benefits
- Activates and mobilizes the hips and groin
- Sports-specific for martial arts and other disciplines
- Works the hips through a wide range of motion
- Can be performed slowly or quickly, with or without band resistance
Exercise Info:
- Type: Stretching
- Main Muscle Worked: Abductors
- Equipment: Body Only
- Level: Intermediate
Adductor
Directions:
- Brace yourself a couple of feet back from a sturdy object and stand on one foot, knee unlocked and leaning forward slightly.
- Standing on one leg, lift up on to your toes while keeping your other foot off the ground. This will be your starting position.
- In a circular motion, rotate your entire leg both forwards and backwards for a number of repetitions to loosen up the hips.
- Keep your foot off the floor the entire time. Repeat for the opposite side.
Standing hip circle Images
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