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Hip circles standing (demo)

On an exhale, brace your core with ribs down. Lift your knee up in front of you as high as you can, then slowly rotate it out to the side, keeping the knee high.

When you reach your end point here, keep your knee lifted as you rotate your foot up, then bring the leg behind you, and finally back to the starting point.

Then perform the exact same movement in reverse, aiming to keep your pelvis still.

You are aiming to take your hip through the outer limits of your own range of motion, so try not to lean out to the sides or forwards or backwards – instead, keep your pelvis and torso square to the front and your body upright.

Hip circles / Hip CARS (more detailed explanation)