Standing

Main workout

Wide Stance Hip Circles

Standing back movement. Stand wide with slightly bent knees and place your hands on your hips or in front of you.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 6,143
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #8of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: None

Focus zonesBack Core

How to do it

Stand wide with slightly bent knees and place your hands on your hips or in front of you.
Make slow circles with your hips and waist, then change direction.

About Wide Stance Hip Circles

Wide Stance Hip Circles traces slow circles with the hips and waist while the knees stay slightly bent. The hands can rest on the hips or remain in front. Complete a small, even circle, pause, and change direction without swinging the upper body.

What to focus on

Keep the circle small enough to move evenly around its full path.
Pause briefly before changing direction.

Make the movement smaller

Stand a little higher and reduce the circle. Rehearse one direction slowly before switching.

A mistake to watch for

Making one large arc and then rushing through the rest. Shrink the path until the pace is even.

Practice time and pacing

The app assigns 30 seconds to Wide Stance Hip Circles. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

It first appears on day 4 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.

Read about this practice

Alternatives in the app

Compare the instructions and movement demands before choosing a replacement.

Standing · No equipment

Side Reach Stretch

Core

Back

Difficulty 3/5Clarity 4/5

Stand with feet shoulder-width apart, one hand on your waist and the other raised overhead.