Standing Hip Circle
Expert Advice
Keep the movement controlled and smooth, and avoid any jerky motions to prevent injury.
How-to-do Steps
- Stand with your feet together and your hands on your hips.
- Lift one leg off the ground and move it in a circular motion from the hip.
- Complete the desired number of circles, then switch directions.
- Repeat with the other leg.
Track Standing Hip Circle in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Standing Hip Circle primarily targets the Lats, Glutes, Quads, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Glutes25%
Quads25%
Abs25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Hip Circle work?
Standing Hip Circle primarily targets the Lats, Glutes, Quads, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Hip Circle?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Hip Circle suitable for beginners?
Yes, Standing Hip Circle is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
