10 Best Standing Hip Circles Alternatives for Hip Strength

Standing Hip Circles are done standing. Ranked closest by our scoring: the It Band And Glute Stretch. Six harder versions, among them Hip Circles (Prone) and the Incline Twisting Sit-up, are listed below as progressions rather than swaps.

Standing Hip Circles

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Standing Hip Circles

The steps for Standing Hip Circles themselves, so you can judge how close each substitute below really is.

Abductors, with adductors · Bodyweight · Beginner · Isolation

  1. Begin standing on one leg, holding to a vertical support.
  2. Raise the unsupported knee to 90 degrees. This will be your starting position.
  3. Open the hip as far as possible, attempting to make a big circle with your knee.
  4. Perform this movement slowly for a number of repetitions, and repeat on the other side.

The 10 Best Standing Hip Circles Alternatives

10 substitutes, ranked by how closely each one matches Standing Hip Circles on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Knee Across The Body

    1. Knee Across The Body

    69% match

    Glutes · Beginner · Isolation

    A looser match: it uses the same equipment, but it works the glutes rather than the abductors.

    • Bodyweight
    How to perform it
    1. Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)
    2. Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not abductors
    • Equipment: bodyweight only, the same as Standing Hip Circles
    • Body position: lying on your back, not standing
  2. Hip Circles (Prone)

    Progression

    2. Hip Circles (Prone)

    84% match

    Abductors · Beginner · Isolation

    Pick this when you want a harder version that works the abductors one side at a time.

    • Bodyweight
    How to perform it
    1. Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
    2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
    3. Perform this slowly for a number of repetitions, and repeat on the other side.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abductors, the same as Standing Hip Circles
    • Equipment: bodyweight only, the same as Standing Hip Circles
    • Body position: lying face down, not standing
  3. Incline Twisting Sit-upPlay demonstration

    Progression

    3. Incline Twisting Sit-up

    71% match

    Abs · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the abs rather than the abductors.

    • Bodyweight
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not abductors
    • Equipment: bodyweight only, the same as Standing Hip Circles
    • Body position: lying on your back, not standing
  4. It Band And Glute Stretch

    4. It Band And Glute Stretch

    68% match

    Abductors · Beginner · Isolation

    It still works the abductors, through a different movement.

    • Other
    How to perform it
    1. Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
    2. Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches
    • Primary muscle: abductors, the same as Standing Hip Circles
    • Equipment: bodyweight only, the same as Standing Hip Circles
    • Balance: easier to stay steady on than Standing Hip Circles
  6. Landmine 180Play demonstration

    6. Landmine 180

    65% match

    Abs · Intermediate · Compound

    A looser match: it works the abs rather than the abductors.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, not abductors
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Standing Hip Circles
    • Balance: harder to stay steady on than Standing Hip Circles

Why You Might Need a Standing Hip Circles Alternative

You may substitute Standing Hip Circles due to hip pain, poor balance, limited ankle or spinal mobility, or a need for greater isolation. Standing Hip Circles combine abduction with rotation and require single-leg stability; that movement can aggravate impingement or low-back issues. Alternatives let you isolate the gluteus medius/minimus or load them progressively with less lumbar torque. For example, choose side-lying clamshells to reduce compressive forces, cue: keep your pelvis stacked and externally rotate at the hip to directly target abductor fibers.

Standing Hip Circles FAQ

What muscles does Standing Hip Circles work?

Standing Hip Circles primarily target the hip abductors, gluteus medius and minimus, with contributions from the tensor fasciae latae and external rotators. The core and hip stabilizers also engage to maintain upright posture and control rotational vectors during the circular motion.

What is the best bodyweight alternative to Standing Hip Circles?

Side-lying clamshells are the best bodyweight alternative for isolating the abductors while minimizing lumbar strain. Technique cue: stack hips, keep heels together, and open the top knee by contracting the gluteus medius; hold 1–2 seconds at the top to ensure full activation.

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