Hip Circles Movement Prep
hip circles warm-up
2 unhurried rounds
6-8 controlled Hip Circles reps per side
6 controlled 90 90 Hip Stretch reps
Start the workout feeling prepared, not tired
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 are a standing mobility drill that explores the hip joint before squats, lunges, and running. Use Hip Circles before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
Watch Hip Circles Technique
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Hip Circles Tutorial - Proper Form and Technique
Runna · reviewed 2026-08-06
Muscles Worked
Hip flexorsGlutesAdductors
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Hip Circles to prepare hip flexors and glutes before sessions that include 90 90 Hip Stretch, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Hip Circles if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: turning the whole torso instead of moving from the hip. |
| 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.
Warm-Up Examples
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Hip Circles Readiness Flow
pre-workout hip circles
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Hip Circles reps per side
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Hip Circles feel?
During Hip Circles, 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.
Plan the Whole Session
Build a Session Around Hip Circles
Use the generator to create a complete workout with an appropriate warm-up, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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