Muscles worked
Hips, lower back.
Why hip circles works
Circling the hip joint through a full range in both directions works the muscles surrounding it — including several small rotators that rarely get used through their full range during normal walking or sitting — which is why it's a common quick fix for the stiff, "stuck" feeling long sitting causes.
How to do hip circles
- Start on all fours, hands under shoulders and knees under hips.
- Lift one knee out to the side.
- Draw slow, controlled circles with that knee.
- Do several circles, then reverse direction.
- Switch to the other side.
Form tips
- Keep the movement smooth and centred on the hip joint.
- Brace your core so your back stays steady.
- Go slow and feel the range.
Common mistakes
- Moving from the lower back instead of the hip.
- Rushing the circles.
- Letting the back sag.
Who should modify or avoid this
Keep the movement gentle and pain-free — anyone with hip impingement or labral issues should keep the circles small and stop if there's pinching at the front of the hip, rather than working through discomfort.
Sets and reps
2 sets of 10 circles per direction, each side.
Variations & progressions
- Standing hip circles holding a wall.
- Larger circles as mobility improves.
- 90/90 hip switches for deeper work.
Looking for a full routine? Try our beginner bodyweight workout.