Hip Swirl

1. Stand upright with your feet shoulder-width apart and your arms straight out to your sides at shoulder height for balance.

2. Shift your weight onto your left foot.

3. Lift your right leg and bend the knee so that your thigh is parallel to the ground.

4. Begin making circular motions with the right knee. Visualize drawing circles with your knee, working through your full range of motion in the hip joint.

5. Keep the movement controlled and focus on using your hip muscles to create the motion.

6. Complete the desired number of repetitions in one direction, then reverse the circle and complete the same number of repetitions in the opposite direction.

7. After completing the repetitions on the right leg, shift your weight onto your right foot and repeat the exercise with your left leg.

Repeat this exercise for several sets as part of your warm-up or mobility routine. It's an excellent exercise for increasing hip joint mobility and warming up the muscles around the hips before engaging in more strenuous activities.