How to do the Hip Circles
Step by step
- Stand with your hands on your hips and feet about shoulder-width apart.
- Keep your feet planted and knees softly bent.
- Circle your hips slowly in one direction, making smooth loops.
- After several circles, reverse and go the other way.
- Take short breaks whenever you need - this should loosen you up, not wear you out.
The thing people get wrong
Keep the motion slow and smooth through a comfortable range - this is a gentle warm-up, not a stretch to force.
Coaching cue
Keep your shoulders still and let the circle come from the hips alone.
Muscles worked
- Primary: Hips
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.