Standing Hip Circles
How to do the Standing Hip Circles with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
Adductors
Body Only
How to do the Standing Hip Circles
- 1
Begin standing on one leg, holding to a vertical support.
- 2
Raise the unsupported knee to 90 degrees. This will be your starting position.
- 3
Open the hip as far as possible, attempting to make a big circle with your knee.
- 4
Perform this movement slowly for a number of repetitions, and repeat on the other side.
Log it, see it on your body.
Every Standing Hip Circles set you log feeds Ascend's anatomy heatmap, so your abductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Standing Hip Circles fits
The Standing Hip Circles shows up in training built around a specific goal. See how it fits:
More abductors exercises
Standing Hip Circles: common questions
What muscles does the Standing Hip Circles work?
The Standing Hip Circles primarily works the Abductors. It also recruits the Adductors as supporting muscles.
Is the Standing Hip Circles suitable for beginners?
Yes. The Standing Hip Circles is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Hip Circles?
None. The Standing Hip Circles is a bodyweight exercise, so you can do it without any equipment.
Is the Standing Hip Circles a compound or isolation exercise?
The Standing Hip Circles is an isolation exercise, it targets the abductors through a single joint, which makes it useful for focused, targeted work.
How do I do the Standing Hip Circles with correct form?
Begin standing on one leg, holding to a vertical support. Follow the full step-by-step above for the complete movement.
Log your Standing Hip Circles sets, free.
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