What muscles does the Hip Circles work?

The Hip Circles mainly works the hip flexors.

What equipment do you need for the Hip Circles?

None: it is a bodyweight exercise.

How many sets and reps of the Hip Circles?

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.

What can I do instead of the Hip Circles?

Couch Stretch, Hip CARs, Kneeling Hip Flexor Stretch and Leg Swings Front-to-Back work the same main muscle.

Hip Circles

On all fours or standing, draw large circles with one knee to mobilize the hip through its full range.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Hip flexors
Equipment: Bodyweight
Movement: Mobility

Sets and reps

1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
Move through a range you control without pain, and stretch a little further over the weeks.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the hip flexors, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Hip Circles work?: The Hip Circles mainly works the hip flexors.
What equipment do you need for the Hip Circles?: None: it is a bodyweight exercise.
How many sets and reps of the Hip Circles?: 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
What can I do instead of the Hip Circles?: Couch Stretch, Hip CARs, Kneeling Hip Flexor Stretch and Leg Swings Front-to-Back work the same main muscle.

Program it for your clients

Coaches add the Hip Circles to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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