# Hip Circles

Hands on the hips, circle the pelvis slowly like a hula-hoop warm-up to loosen
the hips and low back and prime the whole midsection.

- **Category:** Mobility / warm-up
- **Type:** Hip mobility
- **Targets:** Hips, pelvis, lumbar spine
- **Prescription:** 8 slow circles in each direction
- **Defaults:** 2 × 8 bodyweight

## Setup

Stand with feet shoulder-width, hands resting on the hips, knees soft.

## Execution

1. Push the hips forward, then around to one side.
2. Carry them back, then to the other side, tracing one big smooth circle.
3. Keep the head and shoulders roughly still over the feet as the hips travel.
4. Complete the circles, then reverse the direction.

## Cues

- Draw the circle with the hips, not the whole body.
- Keep both feet flat and planted throughout.
- Let the upper body counter-lean gently so the head stays centered.

## Common Mistakes

- Circling the shoulders instead of the hips.
- Letting a foot lift as the hips swing across.
- Rushing — the circle should be slow and even.

## Progression

Small circles → bigger hula-hoop circles → slow tempo in both directions.