Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Hip Circles — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Hip circles are a standing mobility drill that explores the hip joint before squats, lunges, and running. The useful range is the one you can control without twisting the knee or collapsing the torso. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Hip Circles is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsGlutesAdductors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep hip circles mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a smaller circle while holding a stable support. |
How to Do the Hip Circles
1
Stand tall and hold a wall if needed.
2
Lift one knee in front of the body.
3
Open the knee out to the side, then circle it down.
4
Reverse the circle and repeat on the other leg.
Common Mistakes
✕
Turning the whole torso instead of moving from the hip.
✕
Letting the standing knee collapse inward.
Coaching Tips
✓
Make the circle slow enough to own every position.
✓
Keep the standing foot rooted to the floor.
Scaling Options
Easier / Beginner
Use a smaller circle while holding a stable support.
Harder / Advanced
Perform the circles unsupported with a pause at the top.
Related WODs
Use Hip Circles in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Hip Circles feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
Generate a WOD with Hip Circles
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Related Exercises
Ready to put the Hip Circles to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.