How Do You Work Out Your Hip Circles?

If you want to perform better in the gym, at your chosen sport, or just in life in general, you could do worse than buying yourself a set of hip circle bands and incorporating some moves into your warm-ups and workouts.

Hip circle bands are an incredibly useful tool to help strengthen your muscles and joints and improve your flexibility and mobility.

But there’s more to hip circles than hip circle squats; in fact, there’s a whole host of excellent exercises you can incorporate into your warm-ups, workouts, and routines.

In this article, we’re going to look at five of the best exercises to help you get the most out of your hip circles.

What Are Hip Circles?

Hip circle bands are large loops of elasticated fabric that you place over your legs (usually just above your knees) to increase the tension of your lower body exercises or warm-ups. You can take these handy tools anywhere to perform exercises at home, in the office, in a park, or hotel room.

They’re perfect for warming up before an intense workout, for accessory exercises to help you practice your form, or if you’re recovering from an injury. 

Take a look at the hip circle bands from Victorem to get a better idea of what they are and the different sizes and strengths you can buy.

1 – Hip Circle Squats

Yes, we know we said there’s more to life than hip circle squats, but truth be told, the reason this exercise is so popular is that it’s incredibly effective. When performed properly, hip circle squats will not only help you strengthen your quads, glutes, and knees, but you’ll also benefit from the improved form when performing regular barbell, dumbbell, or kettlebell squats.

Place the band just above your knee and slowly perform bodyweight squats, pushing your knees outwards to combat the tension. Stand up, pushing through your heels. Repeat for reps.

2 – Hip Circle Lateral Squat Walks

Try performing lateral squat walks without a hip circle band, and you’ll still feel the burn in your thighs and glutes. On its own, it’s a tremendous warm-up exercise. Add your hip circle band to the move, and the tension it produces will set your muscles on fire and prime them for heavier work. It’s also a great move to promote a mind-muscle connection.

With the band positioned 3 inches above your knee cap, take up the half-squat position and take a medium-sized step to your left, then bring your right leg in. Repeat till you run out of room, then come back the other way.

3- Hip Circle Glute Kickbacks

Glute kickbacks might look a little weird, but they’re an excellent accessory exercise for your butt and hamstrings. Regularly performing this move can help add mass to two of the most important muscle groups when it comes to explosive power from your lower body.

Keeping the band above your knee, take a position on all fours on the floor, part your knees slightly, and push your foot back until your leg is parallel to the floor. Repeat for reps and then repeat with your opposite leg.

4 – Hip Circle Seated Abductions

You can perform seated hip abduction exercises without the need for expensive gym equipment using hip circle bands to create resistance as you force your legs outwards. This exercise is essential for your hip health and all the muscle groups associated with everyday movements like walking and squatting down to pick things up.

Put the hip circle band (you’ve guessed it) just above your knee and take a seat on the edge of a box, bench, chair, or whatever you can find. In a controlled manner, push your knees away from each other as far as you can, pause for a beat, and bring them back together until they’re almost touching. Repeat.

5 – Hip Circle Walking Lunges

Regular walking lunges are one of the most effective lower-body exercises you can do. Throw a hip circle band into the mix and what you’ve got is a super-challenging move that will have your muscles screaming for mercy. Prepare to work your glutes, quads, hamstrings, calves, abs, and hips all in one fell swoop.

Stand with your feet shoulder-width apart and the band, yep, just above your knee and take a medium-sized step forward. Lower until your knee is at a 45-degree angle and your opposite knee until it’s almost touching the floor. Hold, stand up, repeat with your other leg.