Hip Circles
Mobilise your hips with controlled circular movements. Improves hip function and prepares for dynamic activities.
Focus Areas
Prerequisites
Hip Circles
Mobilise your hips with controlled circular movements. Improves hip function and prepares for dynamic activities.
Prerequisites
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
Coming Soon
Foundation
Hip Mobility
Coming Soon
Foundation
Standing Balance
Coming Soon
Progression
Dynamic Hip Movements
Coming Soon
Progression
Hip Isolations
Coming Soon
Progression
Dance Fundamentals
Coming Soon
