Hip Mobility: How to Perform a Closed-Chain Hip Circle

Up to this point we have covered Front Hip Circles, Cross-Body Hip Circles and Side Hip Circles and Back Hip Circles.

All 4 of these positions were performed in the open-chain position. Today's variation is a closed-chain position which requires a slightly different coordination. 

We find this hip mobility variation to be beneficial for people who have trouble balancing on one leg but it is also a great option for expanding body awareness around the hip joint in a position that more closely resembles a closed-gait position. 

Closed-Chain Hip Circle 

Here's how you perform the drill:

• Step into an anterior 45 lunge, tall lengthened spine, and lockout the knee on the back leg.
• To mobilize the hip (on the back leg) we are going to translate our body around the femur bone so that the femur is the structure moving.
• Use the lunged leg to help make this full body translation. 
• Draw circles both clockwise and counter clockwise

Common mistakes:

• Drawing pelvic circles rather than hip circles
• Unlocking knee or lifting heel on back leg
• Flexion forward
• Pelvic instability
• 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 15 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.