Start
End
LegsBeginnerBodyweight
Standing Hip Circles
دوائر الورك واقفًا
Target Muscles
AbductorsAdductors
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
