Gymnastics
Back Hip Circle
The back hip circle is a gymnastics skill that rotates your body backward around a bar with your hips close to it. It develops upper-body support strength, grip, and body control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Start in front support with an overhand grip, straight arms, and the bar against your upper thighs.
- Cast your legs slightly backward to lift your hips away from the bar.
- Bring your hips back to the bar.
- Tip your shoulders backward to start the rotation.
- Circle backward around the bar with your hips close to it, legs together, and arms straight.
- Roll your wrists over the bar as you rise toward support.
- Finish in a stable front support with your chest above the bar.
Form cues
- Keep your chin neutral.
- Push tall through your shoulders.
- Keep your ribs tucked.
Common mistakes
- Folding at the hipsKeep your body long instead of pulling your knees toward your chest during the circle.
- Pulling with bent elbowsMaintain long arms so you rotate around the bar rather than trying to pull yourself over it.
- Casting too highUse a small cast that lets your hips return smoothly without striking the bar.
Safety
Losing your grip while inverted can cause a fall onto your head or neck. An uncontrolled rotation can also strain your wrists or shoulders.
- Learn progressions with a qualified gymnastics instructor before attempting an unassisted circle.
- Use appropriate landing mats beneath and around the bar.
- Check that the bar is secure and the rail spacing leaves your entire rotation clear.
- End the set when your grip becomes slippery or fatigue disrupts your control.
Use supported drills if you cannot hold a steady front support, and seek guidance from a physiotherapist before practicing with wrist or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spotting Platform (optional)
- Uneven Bars
Sets and reps
- Sets
- 3–4
- Target
- 1–3 reps
- Rest
- 1 min 30 sec
Reset fully between repetitions rather than linking circles while learning.