Standing Hip Circles
The Standing Hip Circles isolates the Abductors through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. The adductors assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Hip Circles work?
The Standing Hip Circles primarily works the Abductors. Secondary muscles include the Adductors, which assist during the movement.
Is the Standing Hip Circles good for beginners?
Yes, the Standing Hip Circles is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Hip Circles?
You need no equipment — just your bodyweight to perform the Standing Hip Circles. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.