Standing hip circles (Hip rotations)

Muscles

• Gluteus maximus
• Piriformis
• Obturator externus
• Obturator internus
• Gemellus inferior
• Gemellus superior
• Quadratus femoris
• Gluteus medius
• Gluteus minimus
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. Stand on one leg with your hands on your hips, the other leg bent forward
2. Trace big circles with the elevated knee by moving it to the side, back, down and up again, keeping it bent at around 90 degrees

Form tips

1. Keep your upper body as stable as possible
2. Explore the full range of motion of the hip without compensating with the lower back

Similar Exercises

• Lateral leg raise
• Standing hip axial rotation
• One leg halfway up
• One leg knee up
• One-leg hold

Equipment

• Ground (standing)