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Back Hip Circle Drills (Uneven Bars)

Back Hip Circle Drills is a beginner-level uneven bars drill that works on bent knees, bent arms, body alignment and pike in body. Learn the back hip circle on the low bar with a small cast, the hips staying on the bar, and a straight-body finish in front support.

Quick facts

Event
Uneven Bars
Difficulty
beginner
Equipment
low bar, mat, coach spot
Time per round
about 6 minutes
Muscles
Core, Hip Flexors, Shoulders, Triceps, Forearms, Glutes

How to do Back Hip Circle Drills

  1. Front Support Holds

    Hold a straight-arm front support on the low bar with a hollow body for 10 seconds. 3 holds.

    Cues: Straight arms · Shoulders pushed down · Legs together

  2. Small Casts

    From front support, cast the legs back and up slightly, then return the hips to the bar. 10 reps.

    Cues: Hollow body · Legs straight · Hips come back to the bar

  3. Back Hip Circle with Spot

    Cast, return the hips to the bar, and lean back to circle around it with a coach spotting. 8 reps.

    Cues: Hips stay on the bar · Lean back with the shoulders · Squeeze legs

  4. Back Hip Circle Alone

    Perform the circle alone and finish in a straight front support. 5 reps.

    Cues: Keep circling · Straight legs · Finish tall

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “The Back Hip Circle Process (With Underswings)” by GymTactics, on YouTube (opens in a new tab)

Common questions

What does Back Hip Circle Drills help with?
Back Hip Circle Drills targets bent knees, bent arms, body alignment and pike in body. Learn the back hip circle on the low bar with a small cast, the hips staying on the bar, and a straight-body finish in front support.
What level is Back Hip Circle Drills for?
Stickd rates Back Hip Circle Drills as a beginner drill. It is part of the progression for Clear Hip (typically Level 6-7).

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