Warm-Up
Hip Circles
A foundational dynamic stretch designed to lubricate the hip joints and improve lower body range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet placed slightly wider than shoulder-width apart and your hands resting on your hips.
Engage your core to maintain a neutral spine and keep your chest lifted throughout the movement.
Shift your hips to one side and begin pushing them forward in a smooth, circular motion.
Continue the arc by pushing your hips toward the opposite side and then backward as if drawing a large circle on the floor.
Complete the designated number of repetitions in one direction before reversing the circular motion.
Maintain a slight bend in your knees to ensure the movement comes from the hip joint rather than the lower back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Moving the upper body excessively instead of focusing the rotation at the hips.
- Locking the knees which restricts the natural range of motion.
- Performing the circles too quickly without control or tension.
- Holding the breath instead of maintaining a steady respiratory rhythm.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.