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Hip Circles
Beginner

Hip Circles

Mobilise your hips with controlled circular movements. Improves hip function and prepares for dynamic activities.

1-2 weeks

Focus Areas

Mobility Foundation Hips

Prerequisites

Standing balance
Basic hip awareness
No acute hip pain
Understanding of pelvic movement

Hip circles involve rotating the pelvis through its full range of motion while maintaining stable upper body position. This mobility exercise addresses restrictions in all planes of hip movement while developing the control essential for athletic performance. The movement serves as both assessment and intervention, revealing limitations while providing means to address them.

At Beyond Movement, we use hip circles throughout warm-ups and mobility sessions, recognizing their value for preparing hips for complex movements. The progression from small to large circles, slow to dynamic speeds, creates systematic improvements in hip function. We emphasize controlled movement through the full range rather than momentum-based swinging that bypasses restrictions.

Regular hip circle practice enhances hip function across all activities. The improved mobility reduces compensatory patterns that lead to back and knee pain, while the movement control enhances athletic performance. Dancers and martial artists find particular value in the multidirectional hip freedom developed. The exercise also serves as excellent preparation for activities requiring hip mobility.

Prerequisites

Master these skills first:

  • Standing balance
  • Basic hip awareness
  • No acute hip pain
  • Understanding of pelvic movement

Common Mistakes

Avoid these errors:

  • Moving from knees

    Instead: Isolate hip movement

  • Excessive speed

    Instead: Control throughout

  • Limited range

    Instead: Work full circles

  • Upper body movement

    Instead: Keep stable above

  • Ignoring restrictions

    Instead: Address tight spots

Related Skills

Foundation

Pelvic Awareness

Essential for understanding hip movement patterns

Coming Soon

Foundation

Hip Mobility

Basic hip range of motion needed

Coming Soon

Foundation

Standing Balance

Stable base for controlled movement

Coming Soon

Progression

Dynamic Hip Movements

Builds into more complex patterns

Coming Soon

Progression

Hip Isolations

Advanced control in specific planes

Coming Soon

Progression

Dance Fundamentals

Essential for fluid movement in dance

Coming Soon

Learn This Skill In These Classes

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Hip Prehab & Mobility

Improve balance, strength, and mobility with hip-specific movements.
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Foundation Classes

Build a solid foundation of upper-body, lower-body and core strength for beginners.

Ready to Master Hip Circles?

Start your journey with a professional assessment and personalized training plan.

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