Legs · Bodyweight
Hip Circles
How to do the hip circles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on one leg (hold onto something for balance if needed). Make circular motions with the opposite hip, as if tracing a circle with your knee. Switch legs and repeat.
- 1Stand tall and draw circles with your bent knee, feeling your hip joint move through its range
- 2Keep your core engaged so the movement stays in your hip and not your lower back
- 3You should feel gentle activation around your glutes and deep hip muscles as you move
Common mistakes
- Don't rush through the circles, slow movement improves control
- Avoid rotating your torso or wobbling; stabilise through your standing leg
- Don't push into pain or force a larger range than your mobility allows
Muscles worked
The hip circles mainly works the glutes, with the quads, lower abs, and hamstrings assisting.
- GlutesPrimary
- QuadsSupport
- Lower AbsSupport
- HamstringsSupport
Kovo programs the hip circles 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.