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Front Hip Circle Drills (Uneven Bars)

Front Hip Circle Drills is an intermediate-level uneven bars drill that works on bent arms, bent knees and body alignment. Build the front hip circle from a tall front support: fall forward with a straight body, then pike late to circle around the bar and finish in support.

Quick facts

Event
Uneven Bars
Difficulty
intermediate
Equipment
low bar, mat, coach spot
Time per round
about 6 minutes
Muscles
Core, Hip Flexors, Forearms, Shoulders, Upper Back

How to do Front Hip Circle Drills

  1. Tall Front Support

    Hold front support with the bar at the hip crease and the chest lifted. 3 holds of 10 seconds.

    Cues: Bar at the hips · Chest up · Straight body

  2. Forward Fall with Spot

    Keeping the body straight, fall forward over the bar while the coach spots, then return. 8 reps.

    Cues: Stay long · Don't pike early · Grip ready

  3. Front Hip Circle with Spot

    Fall forward straight, then pike late and quickly regrasp to circle around the bar with a coach spotting. 8 reps.

    Cues: Long, then pike late · Fast wrists · Legs straight

  4. Front Hip Circle Alone

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

    Cues: Stay long first · Regrasp over the bar · Finish tall

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

Fixes these deductions

Video

Watch a demonstration “Slow Motion Front Hip Circles” by Kokokahi Gymnastics, on YouTube (opens in a new tab)

Common questions

What does Front Hip Circle Drills help with?
Front Hip Circle Drills targets bent arms, bent knees and body alignment. Build the front hip circle from a tall front support: fall forward with a straight body, then pike late to circle around the bar and finish in support.
What level is Front Hip Circle Drills for?
Stickd rates Front Hip Circle Drills as an intermediate drill.

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