Standing hip circle
Also called hip rotation, hip CARs, knee circles
- Works
- Side of the hip · gluteus medius and minimus
- Front of the hip · iliopsoas and rectus femoris
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Stand on one leg beside a wall and hold it for balance.
Steps
- Lift the free knee in front of you.
- Move it out to the side, then behind you, in a slow circle.
- Keep your body still.
- Do all circles, then go the other way. Then change legs.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Movement all round the hip.
Common mistakes
- Twisting the body to make the circle bigger.
- Rushing.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.