BendEase
How to do Hip Circles: illustration of the poseWatch the guided videoWith a voice coach, in the BendEase app

How to do Hip Circles

StandingFlowing movementBoth sidesBeginner

Hip Circles is a standing flowing stretch for your hips, core and lower back. Do it on one side, then switch.

Step by step

  1. 1Stand with feet hip-width apart and hands on hips.
  2. 2Rotate your hips in a circular motion.
  3. 3Switch directions halfway through.

What you should feel

Let your knees stay soft.

Form tips

  • Engage your core to protect your lower back. Keep your knees slightly bent.
  • Breathe steadily as you circle.
  • Feel your lower back loosening.

Make it easier

Keep the circles small if your lower back is sensitive.

Coming out of it

Let the circles get smaller… and come to stillness.

Muscles it works

HipsCoreLower Back

Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.

Do Hip Circles with a coach

In BendEase, a voice coach talks you into Hip Circles, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hips and core.

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