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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Standing Hip Circles
- Primary muscle
- Abductors
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Adductors
How to perform Standing Hip Circles
- Begin standing on one leg, holding to a vertical support.
- Raise the unsupported knee to 90 degrees. This will be your starting position.
- Open the hip as far as possible, attempting to make a big circle with your knee.
- Perform this movement slowly for a number of repetitions, and repeat on the other side.
Ranked 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. Open "How to perform this exercise" on a card for 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
69% match- Glutes
- Bodyweight
- Beginner
- Isolation
A looser match: it uses the same equipment, but it works the glutes rather than the abductors.
How to perform this exercise
- 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.)
- 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
Progression
2. Hip Circles (Prone)
84% match- Abductors
- Bodyweight
- Beginner
- Isolation
Pick this when you want a harder version that works the abductors one side at a time.
How to perform this exercise
- 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.
- Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- 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
Progression
3. Incline Twisting Sit-up
71% match- Abs
- Bodyweight
- Intermediate
- Compound
A looser match: it uses the same equipment, but it works the abs rather than the abductors.
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet secured under the foot pads.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward.
- As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat the movement, this time twisting your torso to the other side.
- 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
Best match 
4. It Band And Glute Stretch
68% match- Abductors
- Other
- Beginner
- Isolation
It still works the abductors, through a different movement.
How to perform this exercise
- 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.
- 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
Progression
5. Side Hip (On Parallel Bars)
67% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat 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: hanging, not standing
- Balance: harder to stay steady on than Standing Hip Circles
6. Landmine 180
65% match- Abs
- Barbell
- Intermediate
- Compound
A looser match: it works the abs rather than the abductors.
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
- Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
- 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.
- 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
Progression
7. Bent Knee Lying Twist
65% match- Glutes
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms out to the sides, perpendicular to your body.
- Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
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
Progression
- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight.
- Engage your core and lift your legs up towards your chest, keeping them straight.
- Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
- Pause for a moment, then return to the starting position.
- Repeat the movement, but this time twist your hips to the opposite side.
- 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: hanging, not standing
- Balance: harder to stay steady on than Standing Hip Circles
Progression
9. Crab Twist Toe Touch
60% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, not abductors
- Equipment: bodyweight only, the same as Standing Hip Circles
- Body position: seated, not standing
- Balance: harder to stay steady on than Standing Hip Circles
- Spine
- Stability-ball
- Advanced
- Compound
How to perform this exercise
- Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
- Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
- Return to the center and repeat the rotation to the other side.
- Lower your upper body back down to the starting position and repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: spine, not abductors
- Equipment: bodyweight only, the same as Standing Hip Circles
- Body position: lying face down, not standing
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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