Exercise guide
Hip Swirls
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
Hip Swirls are a dynamic mobility exercise that improves hip joint range of motion while activating the core and glutes for better pelvic stability. This unilateral movement helps identify hip imbalances and prepares the lower body for more intense rotational or compound movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and place your hands on your hips for balance.
- Shift your weight onto your standing leg, keeping a soft bend in the knee to avoid locking out.
- Lift the working knee toward your chest until your thigh is roughly parallel to the ground.
How to do it
- Rotate your lifted knee out to the side in a wide, controlled circular motion while keeping your hips and torso facing forward.
- Continue the circle by bringing the knee back down toward the midline and returning to the starting position.
- Inhale as you lift the knee and exhale as you complete the rotation and lower the leg.
- Perform the movement slowly and deliberately, completing all reps on one side before switching.
Form checklist
- Keep your torso upright and avoid leaning toward the standing leg to compensate.
- Engage your core to keep your pelvis level and prevent the lower back from arching.
- Ensure the movement is isolated to the hip joint rather than rotating the entire pelvis.
- Keep the standing foot firmly planted and the standing glute engaged for stability.
Pro tips
- Imagine you are drawing the largest circle possible with your knee to maximize synovial fluid movement and joint lubrication.
- Focus on the 'mind-muscle connection' by feeling the head of the femur rotate within the hip socket without moving the rest of your body.
Make it harder
- Perform the circles with a straight leg to increase the lever length and the demand on the hip flexors and core.
- Close your eyes during the movement to significantly increase the balance and proprioceptive challenge.
Frequently asked
- What muscles does the hip swirls work?
- The hip swirls primarily targets the adductors, glutes, and quadriceps, and also works the deltoids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the hip swirls?
- The hip swirls requires no equipment — just your body weight.
- Is the hip swirls good for beginners?
- Yes. The hip swirls is a beginner-friendly movement and a strong foundation to build on.
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