Hip Mobility: How to do the Side Hip Circle

Up to this point we have covered Front Hip Circles and Cross-Body Hip Circles. Because your hips are a ball and socket joint, there are so many different positions you can practice your hip mobility in. Today's blog is going to introduce you to the side hip circle. 

Side Hip Circle 

 Here's how you perform the drill:

• Find your "rehab" position by standing on one leg, extend opposite leg forward and turn your leg in and out to find whether internal or external rotation is more limited. Practice this drill in your most limited position
• Once you find your most limited position, raise your leg to the side, away from your midline while maintaining a neutral position with your body and go into your rehab position
• Keep foot relaxed and knee locked out and make sure your pelvis does not hike up
• Draw circles both clockwise and counter clockwise

Common mistakes:

• Flexion forward
• Pelvic instability
• Driving the movement from the pelvis rather than the hip
• Building up too much tension all over
• Breath holding

Let's get your hips moving from a standing position. Let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.