Standing Hip Circles: How-to, Benefits & Variations
The standing hip circles targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Standing Hip Circles: How-to, Benefits & Variations
The standing hip circles is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 14 workouts across the Wellls platform with 3 variations.
New To Stretching 5
Mish Naidoo
How to Do Standing Hip Circles
Set up in the starting position for standing hip circles. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Ground down through one leg, lift the opposite knee up into tabletop, and draw three hip circles."
Complete the full range of motion. "Ground down through one knee, lift the opposite foot up in a tabletop position."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Jessica Casalegno adds: "Grounding down through one foot, lift the opposing knee in a tabletop position."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The standing hip circles directly supports this by targeting key muscle groups.
Coach's Tips
"Ground down through one leg, lift the opposite knee up into tabletop, and draw three hip circles." - Jessica Casalegno
Jessica Casalegno
"Ground down through one knee, lift the opposite foot up in a tabletop position." - Jessica Casalegno
Jessica Casalegno
"Grounding down through one foot, lift the opposing knee in a tabletop position." - Jessica Casalegno
Jessica Casalegno
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The standing hip circles supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Standing Hip Circles
lowStanding Hip Circles (Balance)
lowBenefits
Strengthens and conditions the whole body
The standing hip circles builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The standing hip circles directly addresses this.
Requires minimal equipment
No equipment needed. You can do the standing hip circles at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the standing hip circles means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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