Tenglow
Warm-ups
How to do the hip circles
Hip circles have you lift one knee and trace a wide circle with it, which loosens the hip joint and wakes up the glutes and deep core muscles.
How do you do it?
- Stand tall, holding a wall or chair if you want balance.
- Lift one knee up in front of you.
- Open the knee out to the side and draw a wide circle.
- Lower the foot and switch sides after the interval.
Breathing: Breathe at a steady, easy rhythm throughout.
What are the common mistakes?
- Leaning your torso to swing the leg around. Stay tall and move only from the hip.
- Rushing through tiny circles. Slow down and make the circle as wide as is comfortable.
How can I make it easier or harder?
Easier
Hold a wall for balance
Harder
Widen the circle and slow down
How does it work in Tenglow?
Hip circles turn up in the warm-up, with a 30 to 45 second work interval and 10 to 30 seconds of rest. The timer handles the switch, and the app shows an easier and a harder option. No equipment needed.
Keep a hand on a wall if you feel wobbly, and ease off if the hip pinches or catches. This is general fitness information, not medical advice.
Questions about the hip circles
Do I need to balance on one leg for hip circles?
Yes, you stand on one leg, but you can hold a wall or sturdy chair lightly. That is a normal way to do it and still gets the hip moving. As your balance improves, you can let go and use your core to stay steady.
How wide should the circle be?
As wide as you can go while staying tall and in control. Start with a smaller circle and widen it each round. If your torso tips or your standing hip drops to make the circle bigger, you have gone too far, so bring it back.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).