Pilates Hip Circles: Technique, Muscles Worked and Modifications

How to do the Hip Circles

Sit on your mat and lean back onto your hands with your arms straight and fingers pointing away from your body. Squeeze your legs together and lift them toward the ceiling so your body forms a V shape.

1. Keep your arms straight and your chest open.
2. Lower both legs slightly to the right side, allowing your opposite hip to lift slightly.
3. Sweep your legs down and around in a circular motion toward the center.
4. Continue the circle by bringing your legs up to the left side.
5. Return your legs to the starting position at the top center.
6. Pause briefly to stabilize your trunk.
7. Reverse the direction by lowering your legs to the left side first.
8. Complete the circle and return to the center to finish one full repetition.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale as you begin the circle and exhale as your legs sweep up to the center. You might also be taught to breathe naturally throughout the movement.
• Where you feel it. You should feel strong work in your abdominals, obliques, and hip flexors, along with effort in your arms and shoulders to hold you up. You should not feel pinching or sharp pain in your lower back or shoulder joints.
• How many. 3 to 5 full sets in each direction

Common mistakes

• Sinking into the shoulders. Press firmly through your hands to engage your triceps and shoulder stabilizers, keeping your chest lifted.
• Making the circles too large. Keep the movement small enough that you can control the rotation without arching your lower back.
• Bending the elbows. Maintain straight arms throughout the exercise to ensure your torso remains stable.
• Separating the legs. Press your inner thighs together to move your legs as a single, solid unit.

Make it easier or harder

Easier

• Perform the exercise lying flat on your back to remove the upper body weight-bearing demand.
• Bend your knees into a tabletop position while circling instead of keeping your legs straight.
• Rest on your forearms instead of your hands to reduce the demand on your triceps.

Who should be careful

• Twisting under load is something people with osteoporosis are often advised to limit. Keep the rotation small and upright, or ask your clinician.
• Weight-bearing through the hands can aggravate wrist, hand or shoulder pain. Fists, forearms or a raised surface can reduce the load.
• This is an advanced exercise. Build the strength and control from the simpler versions first, ideally with a qualified teacher watching.

Related exercises

• Teaser Intermediate to advanced
• Corkscrew Intermediate to advanced
• Criss-Cross Intermediate
• Oblique Roll Back Beginner to intermediate
• Scissors Advanced (supine version beginner)

When to see a doctor or physical therapist

• Sharp or shooting pain in your lower back during rotation.
• Pain or a popping sensation in your shoulder joints.
• Deep pain or pinching in the front of your hips.
• Numbness or tingling traveling down your legs.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.