Exercise guide · beginner
Hip Circle Version 2
Hip circle version 2 is a bodyweight mobility exercise targeting the abs and core, with secondary engagement of the obliques, lower back, and glutes. It involves rotating the hips in full circles while standing to improve hip joint mobility, loosen the lower back, and activate the core musculature.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- back, glutes
01 · Set up
Move into the starting position for Hip Circle Version 2 without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Move slowly through a comfortable range and pause briefly at the controlled end position.
Keep the rest of the body quiet enough to direct motion to the intended area.
Return smoothly to the start before the next controlled repetition.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around core, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.
Reviewed alternatives