Invisible Exercise 7: Hip Circles¶

Purpose: Hip mobility, joint lubrication, range of motion maintenance, prevent hip stiffness

Duration: 10 circles each direction, each hip (90 seconds total)

The Biomechanics¶

The hip joint is a ball-and-socket designed for multi-directional movement. But modern life restricts hips to limited ranges:

Sitting (locked in flexion)
Walking forward (sagittal plane only)
Driving (flexion + external rotation)

What happens when ranges aren't used:

Problem	Result
Unused ranges stiffen	Restricted ROM
Hip capsule thickens	Permanent tightness
Synovial fluid doesn't distribute	Poor joint lubrication
Compensations develop	Knee and back pain

Hip circles take the joint through its full available range, distributing synovial fluid and maintaining mobility in all directions.

Why This Matters for Contractors¶

Physical work demands hip mobility:

Kneeling and squatting to floor level
Getting up and down repeatedly
Climbing ladders and stairs
Stepping over obstacles
Lifting from ground level

When hips are stiff:

Lower back compensates (back pain)
Knees take excessive stress
Getting up from floor becomes difficult
End-of-day stiffness accumulates

How to Do It¶

Setup¶

Stand near wall, workbench, or truck for light balance support
Feet hip-width apart
Shift weight to left leg (right hip will circle)
Standing leg slightly bent

The Movement¶

Lift right knee to hip height (or as high as comfortable)
Move knee in large circle: forward → out to side → back → across midline
Make circles as large as possible without pain
Think: "Drawing a circle in the air with your knee"
Complete 10 circles clockwise
Then 10 circles counterclockwise
Switch legs: left knee circles, 10 each direction

Form Critical Points¶

Circle from the hip: Not just moving knee—hip joint creates movement
As large as possible: Maximize range without forcing
Smooth movement: No jerking or bouncing
Standing leg bent: Don't lock standing knee
Core engaged: Stable torso, minimal swaying
Both directions matter: Each direction accesses different ranges
Light support okay: Fingertips on wall for balance

What It Should Feel Like¶

Gentle pulling/stretching in different positions
Hip joint gliding through ranges
Some "sticky spots" (areas of restriction—normal if not painful)
Clicking/popping (common, usually benign if painless)
Slight fatigue in hip flexors and stabilizers
Warming sensation as joint mobilizes

Should NOT feel:

Sharp pain
Catching or grinding
Instability
Knee pain

Variations¶

Small Circles (Tight Hips)¶

If large circles cause pain or can't achieve them
Make smaller circles, focus on smooth movement
Gradually increase size over weeks
Better to do small circles correctly than large circles with compensation

Seated Hip Circles¶

Sit on edge of bench or bucket
Lift one foot slightly off ground
Circle from hip with knee bent
Smaller range but still beneficial
Good for breaks when already sitting

Figure-8 Pattern (Alternative)¶

Instead of circles, trace figure-8 with knee
Hits similar ranges with different pattern
Good variety after doing circles regularly
Same rep scheme: 10 each direction

When to Do It¶

Hip circles look like casual stretching or loosening up—normal job site behavior.

Best times:

After extended kneeling or floor work
Before squatting to pick up materials
After getting out of truck
Before/after ladder climbing
Mid-morning and mid-afternoon (prevent accumulation)
Any time hips feel tight

Minimum: Morning, mid-day, and before leaving work

Troubleshooting¶

Can't lift knee to hip height

Cause: Hip flexor weakness or hip joint restriction
Solution: Start with knee at whatever height is comfortable
Progress: Height gradually increases over weeks
Don't force: Respect current range

Balance issues—can't stand on one leg

Cause: Weak ankle stabilizers and/or poor proprioception
Solution 1: Use more hand support initially
Solution 2: Standing leg more bent (easier to balance)
Solution 3: Smaller circles require less balance
Progress: Balance improves rapidly in 2-3 weeks

Hip clicks or pops during circles

If painless: Usually benign—tendons snapping over bone
Continue: Often clicking reduces with improved mobility
If painful: Reduce range, avoid position that causes pain
Persistent painful clicking: May indicate pathology—see professional

Sharp pain in groin

Cause: Possible hip impingement (FAI) or labral involvement
Action: Avoid the painful range
Modify: Smaller circles that don't access painful position
Warning: If persists, see healthcare provider

Circles are jerky/uncontrolled

Cause: Poor motor control or restricted ranges creating "catch points"
Solution: Slow down significantly—5-6 seconds per circle
Smaller: Reduce circle size to range you can control
Practice: Smoothness comes with repetition

Lower back hurts during exercise

Cause: Excessive pelvic movement or core not stabilizing
Solution: Engage core (slight stomach vacuum)
Reduce: Smaller circles with less pelvic motion
Support: Use more hand support to reduce balance demands

Bram's Experience¶

Week 1: Could barely lift knee to mid-thigh height. Circles were tiny and jerky. Balance was terrible—needed heavy support. Clicking and popping in left hip (old injury). "Feels ridiculous. Like a flamingo trying to learn to dance."

Week 2: Knee height improving—almost to hip level. Circles smoother but still small. Balance getting better. Started noticing when hips were stiff during the day—would do circles immediately.

Week 4: Natural, controlled movement. Circles much larger and smoother. Balance solid enough to do without hand support (but still used for safety). Left hip clicking reduced noticeably.

Week 8: Could lift knee well above hip height. Large, smooth, controlled circles. Standing leg strong and stable. The improvement in hip mobility was dramatic—getting up from kneeling was now easy and pain-free.

Month 3: Hip circles became part of morning routine and job site breaks. Hips felt mobile and loose throughout day. Getting in/out of truck, up/down from floor, squatting—all effortless now.

Month 6: Complete hip mobility transformation. Could deep squat comfortably (hadn't been able to for 10+ years). No end-of-day hip stiffness. The clicking was essentially gone. Felt 20 years younger in hip function.

Real-World Impact¶

"I didn't know hip stiffness wasn't normal. Thought everyone in their 40s had tight hips and difficulty getting up from the floor. Turns out: no. It's just lack of mobility work. Six months of daily hip circles and I move like I did in my 20s."

Specific improvements:

Floor work: "Getting up from kneeling used to be this whole production—hands on knee, struggle up, pain. Now I just stand up. Like a normal person."
Truck entry/exit: "Used to swing one leg out, then the other, slow and stiff. Now I just step out normally. Hips rotate freely."
Ladder climbing: "Hip mobility affects how high you can step up. Better mobility = easier climbing, less strain."
Squatting: "Picking things up used to require creative strategies to avoid pain. Now I just squat down, grab it, stand up."
End-of-day: "Used to finish work barely able to walk normally—hips locked up. Now I feel mobile at 6pm."

The Invisible Factor¶

Looks like casual stretching during a break. Maybe loosening up before/after squatting down. Completely normal job site behavior.

Could be interpreted as: "Bram's knee was bothering him, he's moving it around." Or just: "Taking a quick stretch break."

One minute of movement that prevents years of deterioration.

Integration¶

Hip Circles are the seventh of the Invisible 8 because:

Address lower body mobility after upper body exercises
Maintain hip function critical for all physical work
Can be done quickly anywhere
Look like normal stretching behavior

Recommendation: Morning, mid-day, and before leaving work. After any extended floor work or sitting.

Next: Wrist Circles →

Return to Invisible 8 Overview | All Exercises