Hip circles
10 slow knee circles in each direction per leg, 2 rounds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Stand on one leg next to a wall for balance. Lift the other knee to hip height and draw 10 slow, big circles with the knee in each direction. Switch legs. Do 2 rounds.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Hip circles
0:00 / 5:05
Ready
5:05
2 rounds
10 slow knee circles in each direction per leg, 2 rounds.
High risk: read the protocol, stop if anything feels wrong.
- 2
- rounds
- 5:05
- total
Done.
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Take the quizWho it's for
Waking the hips up before climbing, and keeping the range you have. Five minutes, no equipment, and useful on any day.
Common mistakes
- Small circles. Make them as big as the hip allows. That's what makes it useful.
- Rushing. Slow. Ten circles a direction should take a while.
- Leaning away to get the knee higher. Stand tall and use the wall for balance.
How to progress
Bigger circles, then take the balance hand off the wall. If a part of the circle catches every time, that's worth a proper mobility session.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Endurance Climb longer before you pump out, by moving efficiently.
Deload Train less, let your fingers recover, keep moving.