Hip Circles

Drawing slow circles with one knee from standing - takes the hip through its full range to warm it up and keep it moving well for running.

Setup

Stand tall on one leg, a hand on a wall or rail for balance if needed. Lift the other knee to hip height.

How to do it

1. Sweep the lifted knee out to the side, then back and down, drawing the biggest circle the hip allows.
2. Move slowly and keep the torso still - the hip moves, the spine does not.
3. Complete the reps in one direction, then reverse the circle.
4. Switch legs.

Coach's notes

Small and controlled beats big and sloppy; the range grows over the weeks.

Pairs well with