Essentially, a hip circle is a thick resistance band that wraps around your thighs just above the knee.The band is designed to add pressure or resistance to certain muscles in the legs while the athlete performs different lower body movements.

Doing hip circles is a great way to target the glutes-especially the glute medius. The move, a variation of the fire hydrant butt exercise, works your outer hip and gluteus medius, a small hip adductor muscle on the outer side of the pelvis that supports your hip and rotational movements of the thigh.

1: Stand straight with your feet a little wider than shoulder-width apart. Bend the knees slightly and place your hands on the hips.

2: Slowly rotate your hips, making big circles.

3: Complete a set in one direction and then switch to the opposite direction.