Standing Hip Circles With Both Feet Planted

Choose a fixed support

Stand near a firm counter or rail on a clear, level floor. Rest a hand on it and keep your eyes open. The Leicester standing movement guide shows supported hip circles with feet set apart. This is movement practice, not a balance test.

Set both feet

Place your feet about hip width apart with both heels and forefeet in contact with the floor. Soften the knees. Keep the hand support as you begin, and choose a range that feels comfortable.

Draw a small circle

Move your pelvis gently forward, to one side, back and to the other side, then return to the start. Let the pressure move across both feet without lifting either one. The South Tees standing exercise guide also describes gentle hip circles while standing. A large sway is not required.

Notice the pressure path

Feel how your weight shifts from one foot toward the other as the circle continues. If you prefer to learn that part alone, try the supported side to side weight shift. A circle adds front and back movement to that simpler path.

Reverse and finish

Pause at the center, then trace a small circle in the opposite direction. Move slowly enough to keep both feet planted and the support easy to reach. Finish standing comfortably in the middle rather than trying to make each circle bigger.

Choose a simpler option

If a circle feels awkward, use the seated pelvic tilt guide or a small supported side shift instead. A supported standing hip march lifts one foot and is a different task. Stop if pain, dizziness or unsteadiness appears, and follow individual advice after injury or surgery.