Hip Circles

Recommended Workout: 1 set, 20 reps

Step 1

  • Cue: Spread (legs)
    • Critical features:
      • Hip Angle:

Open your legs to create a 45 degree angle between the two. 

  • Arm Role: 

Position arms to rest on hips and support pelvis during motion.

A student demonstrating step one of hip circles

Step 2

  • Cue: Drop Lateral
    • Critical Features: 
      • Tilt:

 Lower your upper body to one side to end range of motion (Lateral external oblique flexion along the frontal plane, stretching ipsilateral {same side} hip adductors).

Step 3

  • Cue: Arc Forward
    • Critical Features: 
      •  Swing:

Drop your opposite shoulder and rotate your upper body from the side to face forward (transition upper body from frontal plane to transverse plane).

  • Cue: Flow to Opposition
    • Critical Features: 
      • Continue:

Instead of stopping when facing forward, continue the rotation to your end range of motion in the opposite direction.

Step 4

  • Cue: Lift Lateral
  • Critical Features: 
      • Up:

Lift your opposite shoulder to face up right while leaning to the side (transition upper body from facing the transverse plane to  the frontal plane).

    • Cue: Pendulum Back
  • Critical Features:
      • Rock:

Lean your body in the opposite direction and rock back once you reach end range of motion. 

a student demonstrating step 4 of hip circles