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Standing Hip Circles

AbductorsBodyweightBeginnerIsolation
Standing Hip Circles — start position
Start
Standing Hip Circles — finish position
Finish
Muscles worked
PrimaryAbductors
SecondaryAdductors

How to do it

  1. 01

    Begin standing on one leg, holding to a vertical support.

  2. 02

    Raise the unsupported knee to 90 degrees. This will be your starting position.

  3. 03

    Open the hip as far as possible, attempting to make a big circle with your knee.

  4. 04

    Perform this movement slowly for a number of repetitions, and repeat on the other side.

In the app

Standing Hip Circles needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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