Exercise
Standing Hip Circles
Also known as: standing hip mobility, standing fire hydrants, hip opener standing
Standing Hip Circles is a isolation exercise for the abductors. Main target: abductors. Also works: gluteus medius and gluteus minimus. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Begin standing on one leg, holding to a vertical support.
- Raise the unsupported knee to 90 degrees. This will be your starting position.
- Open the hip as far as possible, attempting to make a big circle with your knee.
- Perform this movement slowly for a number of repetitions, and repeat on the other side.
Similar exercises
Hip Circles (prone)
Bodyweight
Abductors
Side Leg Raises
Bodyweight
Abductors
Lying Crossover
Bodyweight
Abductors
Windmills
Bodyweight
Abductors
Side Bridge Hip Abduction
Bodyweight
Abductors
Hamstring Stretch
Bodyweight
Biceps femoris
Alternatives with other equipment
Iliotibial Tract-SMR
Foam roll
Abductors
Band Hip Abductions
Bands
Abductors
IT Band and Glute Stretch
Other
Abductors
Thigh Abductor
Machine
AbductorsGluteus medius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
One-Legged Cable Kickback
Cable
Gluteus maximus
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