Exercise guide
Standing Hip Circles
Standing Hip Circles move the lifted thigh through a controlled circular path. The abductors and adductors help guide and stabilize the hip while the standing leg maintains balance.
Training context
Keeping Standing Hip Circles Controlled
The goal is to explore available hip motion without rotating the entire pelvis. Use a wall, rack, or other stable support so balance does not limit the drill.
The circle can begin small and increase only while the torso remains quiet. Match the direction and approximate range on both sides.
Technique overview
Move the thigh while the pelvis remains steady
Stand on one leg with light hand support and lift the opposite knee. Guide that knee outward, around, and back through a slow circle. Reduce the circle when the pelvis begins turning or the standing foot loses pressure.
Treat this as an overview and use a range, pace, and setup you can control.