Hip circles
10 slow knee circles in each direction per leg, 2 rounds.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 2 rounds
- 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.
Who 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.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.