Exercise guide
Hip Circles Stretch
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This dynamic mobility exercise improves hip joint lubrication and flexibility in the adductors, glutes, and hip flexors while engaging the obliques for stability. It is an essential warm-up movement to increase range of motion and reduce stiffness in the pelvic region.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart.
- Place your hands firmly on your hips to help guide the movement and monitor pelvic tilt.
- Keep your knees slightly soft (not locked) and maintain an upright, neutral spine.
How to do it
- Push your hips forward and to the side, initiating a slow, controlled circular motion.
- Continue the circle by pushing the hips as far back as comfortable, then to the opposite side to complete one full rotation.
- Breathe rhythmically, inhaling as the hips move forward and exhaling as you push the hips back.
- Perform the desired number of repetitions in a clockwise direction, then reverse to counter-clockwise.
Form checklist
- Keep your feet glued to the floor; do not let your heels or toes lift.
- Minimize movement in the upper torso; the rotation should originate from the pelvis and hips.
- Maintain a slight bend in the knees to avoid unnecessary strain on the joint capsules.
- Move through a full range of motion without forcing the hips into painful positions.
Pro tips
- Imagine you are tracing the inside of a large hula hoop or barrel with your hips to ensure a smooth, circular path.
- Focus on the 'corners' of the movement—really push into the side-to-side stretch to maximize adductor and oblique engagement.
- Contract your glutes slightly as your hips move forward to deepen the stretch in the hip flexors.
Make it harder
- Widen your stance significantly to increase the stretch on the adductors (inner thighs).
- Reach your arms overhead or behind your head to increase the demand on your core and obliques.
Frequently asked
- What muscles does the hip circles stretch work?
- The hip circles stretch primarily targets the adductors, glutes, hip flexors, and obliques, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the hip circles stretch?
- The hip circles stretch requires no equipment — just your body weight.
- Is the hip circles stretch good for beginners?
- Yes. The hip circles stretch is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
- Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
- Medicine Ball Single Leg Balance ThrowAdvanced · abs, glutes, hip flexors, obliques, and quadriceps
- Shin Box SwitchIntermediate · adductors, glutes, and hip flexors