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Gymnastics

Front Hip Circle

The front hip circle is a gymnastics skill that rotates you forward around a bar from front support back to front support. 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 2 min
Video by SaturnoMovement on YouTube

How to do it

  1. Start in straight-arm front support with an overhand, shoulder-width grip.
  2. Position the rail across your upper thighs with your legs straight and together.
  3. Lean your shoulders forward over the rail with your body long.
  4. Fold at your hips as you circle beneath the rail, keeping your upper thighs close to it.
  5. Press down on the rail as your chest circles upward.
  6. Return to balanced front support with your chest upright.

Form cues

  • Keep pressure through your palms.
  • Point your toes.
  • Let your wrists turn with the circle.

Common mistakes

  • Folding too earlyLet the forward lean start your rotation before closing at your hips.
  • Pulling with bent elbowsMaintain long arms so you rotate around the rail rather than pulling yourself into it.
  • Throwing your head backKeep your head aligned with your torso instead of using your neck to drive the finish.

Safety

Losing your grip while inverted can cause a fall onto your head or neck. Poor bar clearance or an uncontrolled rotation can also cause a collision with the other rail.

  • Learn with a qualified gymnastics instructor providing appropriate spotting before attempting unassisted repetitions.
  • Use secured landing mats beneath the working rail and surrounding fall area.
  • Have the bar height, rail spacing, and equipment stability checked before practice.
  • End practice when grip fatigue prevents a secure support position.

If you cannot hold steady front support or have wrist, elbow, or shoulder pain, use assisted support drills and seek professional guidance before attempting the circle.

Muscles worked

Front
Back

Primary muscles

  • Lats
  • Shoulders

Secondary muscles

  • Abs
  • Forearms

Equipment

  • Gymnastics Landing Mat
  • Spotting Platform (optional)
  • Uneven Bars

Sets and reps

Sets
3–5
Target
1–3 reps
Rest
2 min

Treat these as skill attempts, resetting fully between repetitions rather than chasing fatigue.