Demo & instructions
Standing Hip Circle
Also known as: Hip Circle, Standing Knee Circle, Open and Close the Gate
Instructions
A standing drill where one bent knee traces the biggest smooth circle your hip allows while the rest of your body stays still. It moves the hip through its full rotation under control before lower-body training.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 5–10 reps
Setup
- 1Stand tall beside a wall or sturdy post and rest one hand on it for light support.
- 2Shift your weight onto the leg nearest the support, keep that knee soft, and brace your midsection lightly.
Execution
- 1Lift the outside knee in front of you to about hip height.
- 2Keeping the knee high, swing it out to the side as far as it goes without your pelvis turning.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
