Standing Hip Circles

Execution

1. Raise the knee of the other leg up to about a 90-degree angle.
2. Open the hip out as far as you can, trying to trace a big circle with your knee.
3. Perform this movement slowly, keeping the standing torso upright.
4. Complete the set number of circles in one direction, then reverse the direction.
5. Lower the leg, switch the standing side, and repeat both directions.
6. A pinch or a sharp pain at the front of the hip means making the circle smaller instead of forcing it wider.

Quick cues

• Standing torso stays upright.
• Circles big and slow.
• Hold lightly for balance.
• Work both rotation directions.

Common faults

• Fault: The standing torso tilting along with the rotating leg

  Fix: Brace the core and keep the standing torso upright through the circle.

• Fault: Making tiny circles instead of a full arc

  Fix: Widen the arc as far as the hip can control it.

• Fault: Gripping the support tightly instead of balancing independently

  Fix: Only lightly touch the support and let the standing leg carry most of the weight.