Glutes
Hip Circle
The Hip Circle is a mobility exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 22%, gluteus medius 18% and hip flexors 16%.
How to do it
- Place a light mini band just above the knees and stand with the feet wider than the hips.
- Rest the hands on the hips and bend the knees slightly.
- Press the knees out against the band.
- Move the hips in large slow circles, forward, to the side, back and to the other side, for 20 to 30 seconds, breathing steadily.
- Reverse the direction for another 20 to 30 seconds.
Tips
- Keep the band taut so the sides of the hips stay switched on.
- Keep the head roughly over the feet while the hips move.
Common mistakes
- Letting the knees cave in toward the band.
- Moving the shoulders instead of the hips.
Muscles worked by the Hip Circle
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Hip Circle alternatives
No equipment
- 90/90 Hip Switch
- Hip CARs
- Hip Opener (Walking)
- Leg Swing (Side to Side)
- Frankenstein Walk
- Leg Swing (Front to Back)
Frequently asked questions
What muscles does the Hip Circle work?
Mainly the gluteus maximus and gluteus medius. The hip flexors and adductors assist.
Is the Hip Circle good for beginners?
Yes. The Hip Circle is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Hip Circle?
For example the 90/90 Hip Switch, Hip CARs and Hip Opener (Walking). They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.