Legs · Bodyweight
Hip Circles Stretch
How to do the hip circles stretch, 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 on one leg, holding something for balance if needed, and lift the other knee. Slowly trace large circles with that bent knee, opening the hip through its full range, then switch legs.
- 1Trace slow circles with your bent knee and feel your hip joint open
- 2through its range
- 3Keep your core engaged so the motion stays in the hip, not the lower back
- 4Feel gentle activation around your glute and deep hip muscles
Common mistakes
- Don't rush the circles; slow movement improves control
- Avoid rotating your torso or wobbling; stay stable on your standing leg
- Don't force a larger range than your mobility allows
Muscles worked
The hip circles stretch mainly works the glutes, with the hip flexors, lower abs, quads, and hamstrings assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- AdductorsMinor
Kovo programs the hip circles stretch 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 June 2026.