Hip Circles
Standing with hands on hips, you sweep the pelvis through slow, wide circles — like tracing the inside of a barrel. Hip circles are a warm-up staple that loosens the hips and lower back before squats, lunges or a run. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 2 sets × 5-6 slow maximal circles per direction | 20-30 sec |
| Muscle | 2 sets × 8-12 circles per direction | 20 sec |
| Endurance | 1-2 sets × 15-20 easy circles per direction | as needed |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner — an any-day drill; amplitude and slowness are the only progressions that matter.
Proper form — 5 cues
- Set the feet shoulder-width and soften the knees before circling.
- Push the hips to each compass point in turn — front, side, back, side — as far as comfort allows.
- Keep the head and shoulders roughly centred while the pelvis draws the circle.
- Take three to four seconds per full circle; slower finds more territory.
- Match the count in both directions, clockwise and anti-clockwise.
Breathing: Relaxed continuous breathing — never held; the circle should ride on top of easy breaths.
The 3 mistakes Maddy corrects most
How to program hip circles
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength — beginner | 2 | 4-5 slow circles per direction | widest smooth arc | 20-30 sec | 4-5 |
| Strength — standard | 2 | 5-6 slow maximal circles per direction | widest smooth arc | 20-30 sec | 5 |
| Strength — advanced | 2 | 6-8 slow maximal circles per direction | widest arc, 1-sec end pause | 20-30 sec | 5-6 |
| Hypertrophy — beginner | 2 | 6-8 circles per direction | even, unhurried sweep | 20 sec | 4 |
| Hypertrophy — standard | 2 | 8-12 circles per direction | even, unhurried sweep | 20 sec | 4-5 |
| Hypertrophy — advanced | 2-3 | 10-12 circles per direction | even sweep, growing range | 20 sec | 5 |
| Endurance — beginner | 1-2 | 12-15 easy circles per direction | light continuous motion | as needed | 3 |
| Endurance — standard | 1-2 | 15-20 easy circles per direction | light continuous motion | as needed | 3-4 |
| Endurance — advanced | 2 | 18-20 easy circles per direction | light continuous motion | as needed | 4 |
| Beginner on-ramp — week 1-2 | 1-2 | 5-8 small circles per direction | half-range, hands on hips | 30 sec | 3 |
| Beginner on-ramp — week 3-4 | 2 | 8-10 circles per direction | range grows each set | 20-30 sec | 3-4 |
| Deload / technique | 1 | 8-10 gentle circles per direction | easy range, relaxed breathing | as needed | 2-3 |
Common questions
What are hip circles actually doing for me?
They take the hip joints and lumbar-pelvic region through combined ranges — flexion, side shift, extension — under no load, raising local tissue temperature and rehearsing motion the workout will demand. Think of them as roll-call for the hips: every direction gets asked to show up before the serious lifting starts.
When should I do them — before or after training?
Before, primarily: one or two minutes early in a warm-up, after a little general movement, prepares the hips for squats, lunges or running. They also work as a mid-day desk break to interrupt long sitting. After training they are harmless but redundant — static stretching serves the wind-down better.
One hip clicks during circles — should I stop?
Painless clicking is common and usually reflects tendons gliding over bony prominences; slowing the circle and reducing its radius on that side often quietens it. Clicking with pain, catching, or a sensation of the joint giving way is different — shrink the range and get it assessed before loading deep hip positions.
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