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STILL IN MOTION
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TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Supine Knee-to-Chest with Hip Circles. Today we expand with a progression from the most passive, accessible version to a combined drill that addresses the full circumferential range of the hip joint in a single sequence.
The hip circle is one of the most underutilized movements in adult training. Unlike targeted stretches that address specific tissues in specific directions, a full circular movement takes the hip through its entire range sequentially, exposing restrictions at every angle. Most people discover that their circles are actually ovals — smooth in some directions, choppy or limited in others. The choppy sections are the ones that matter.
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VARIATION 1: PASSIVE SUPINE HIP CIRCLE (HANDS-GUIDED)
Best for: First thing in the morning, post-travel, high-fatigue days, or as the opening movement of any training session.
How to do it:
Lie on your back, draw one knee toward your chest with both hands on the shin
Using your hands to guide the knee, make large slow circles — moving the entire hip joint through its circumferential range
The hands do the work; the hip is passive
5 circles each direction, each hip
Notice where the circle loses smoothness or encounters resistance — these are your mobility gaps
The diagnostic value: a smooth, full-radius circle in both directions indicates good hip joint mobility. An oval that is larger in some directions than others, or that has noticeably stiffer quadrants, identifies specific ranges to address with the active drills from Issue #33.
VARIATION 2: ACTIVE SUPINE HIP CIRCLE (MUSCLE-GUIDED)
This is Sunday’s featured drill, with the active element emphasized:
How to do it:
Begin in the same supine position, one knee drawn toward the chest
Remove the hands from the shin — the hip must now support the knee position entirely through muscle activation
Make the same slow circles, now driven entirely by the hip musculature
The active version will be noticeably smaller in radius than the passive version — this is the gap between your passive flexibility and your active mobility
5 circles each direction, each hip
Training the gap: the goal over weeks and months is to make the active circle approach the size of the passive circle. As the hip musculature strengthens in its end ranges, the active circle expands. This is measurable, which makes it one of the most satisfying mobility benchmarks to track.
VARIATION 3: COMBINED HIP CIRCLE AND ROTATION SEQUENCE
Best for: A complete standalone hip joint maintenance routine or the warm-up for any lower-body training session.
How to do it:
Begin with 3 passive circles each direction on the right hip, then 3 active circles each direction
From the active position, add the figure-4 external rotation from Tuesday’s Issue #33: cross the right ankle over the left knee and hold 20 seconds
Return to supine and perform 5 internal rotation movements from the Active Hip Internal Rotation drill (Issue #33, Sunday)
Complete the sequence on the left hip
Total time: approximately 5 minutes. This sequence addresses passive range, active range, external rotation, and internal rotation systematically. It is the most complete hip joint maintenance routine available without equipment, and it can be done in bed before getting up, on a mat before a session, or at any point during the day.
This sequence is also the embodiment of the identity concept from Sunday’s issue: it requires almost no energy, no equipment, no perfect conditions. There is almost no day on which it cannot be done. A person who does this five minutes every morning is, by any reasonable definition, a person who moves.
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COMING UP
Thursday we go deeper on the Y-T-W Raise: a seated alternative for people who find the prone position uncomfortable, a band-resisted version that significantly increases the training stimulus, and the specific postural benefit that makes this exercise worth doing every day regardless of training status.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
