Procaryote
Hip · Mobility

Hip Circle Mobilization

Hip circle mobilization, 3 sets, 10 circles per hip

Illustration of the Hip Circle Mobilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 circles per hip

Description: While standing or lying down, slowly lift one leg and perform full circles with the hip, ensuring the movement is well-controlled. Perform 10 circles in one direction, then switch direction and move to the other leg.

Tips: Keep your back straight and avoid compensating with your pelvis or trunk. Perform the movement slowly to effectively mobilize the joint without pain.

Progression: Gradually increase the size of the circles or the number of repetitions as mobility improves.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing or lying
Clinical goal
Improve hip mobility
Also known as
hip circular rotation, hip circles, hip circular mobilization

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.