Core · Bodyweight
Hip Circle with Hula Hoop
How to do the hip circle with hula hoop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand with your feet about shoulder-width apart and a hula hoop around your waist. Give the hoop a spin and circle your hips in a smooth, continuous motion to keep it rotating, switching directions as needed.
- 1Obliques and lower core working to keep the hoop moving
- 2A smooth, continuous circling rhythm through your hips
- 3Constant motion rather than jerky stops and starts
Common mistakes
- Forcing big exaggerated swings instead of tight controlled circles
- Holding your breath as you circle
- Hunching forward instead of standing tall
Muscles worked
The hip circle with hula hoop mainly works the obliques and lower abs, with the lower back and upper abs assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Lower BackSupport
- Upper AbsSupport
- QuadsMinor
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the hip circle with hula hoop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.