Stand on one leg (hold a wall). Slowly trace the biggest possible circle with the other knee. Controlled Articular Rotations train the hip joint capsule through full active range — best general hip-health drill.
Secondary muscles
glutes
core
Form cues
1Move slow — 5-8 seconds per circle
2Stay tall — don't lean to compensate for range
35 circles forward, 5 backward, each leg
Common mistakes
⚠Going fast (loses the joint focus)
⚠Swinging the leg with momentum instead of muscle control