Standing Hip Circles

Standing Hip Circles is a isolation stretching exercise using body only that trains the abductors.

Open in MyoAmigo →

Primary muscles: Abductors

Secondary muscles: Adductors

How to do it

1. Begin standing on one leg, holding to a vertical support.
2. Raise the unsupported knee to 90 degrees. This will be your starting position.
3. Open the hip as far as possible, attempting to make a big circle with your knee.
4. Perform this movement slowly for a number of repetitions, and repeat on the other side.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Standing Hip Circles from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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