Beginner
Hip Circles
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Hip Circles are an excellent way to target the glutes—especially the glute medius. The move, a variation of the fire hydrant butt exercise, work your outer hip and gluteus medius, a small hip adductor muscle on the outer side of the pelvis that supports your hip and rotational movements of the thigh.
Exercise Instructions
-
Step 1
Sit on the floor with your legs stretched out in front of you. Raise your legs, keeping them straight and together, and lean back on your forearms. Fingertips should be tucked under the lower back. -
Step 2
Prepare the body and make circles with your legs. Pause and repeat in the opposite direction.
Muscle Groups
Hip Circles targets Abs, Glutes, Hamstrings, Hips as seen below.
Exercise Tips
- Avoid bending your torso. The movement must occur at the hip joint.
- Don't swing your legs so that momentum doesn't do the work for you.
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Hanging Hurdle
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