Stand tall and draw big circles with one leg.
Keep your standing hip stable and move from the hip, don't let your torso sway.
Drawing slow circles with a lifted leg makes the glutes on the working side control the hip through every point of the arc, not just one line of motion. Meanwhile the glutes on the standing side fire isometrically to keep your pelvis level, so both hips get a job even though you move one leg at a time. It earns its place as a warm-up and hip-control drill before squats, lunges or a run, when you want the glutes switched on without any kit.
They wake up the glutes and teach your hip to control motion in every direction, not just forwards and back. That makes them a smart activation drill before leg day or running rather than a mass builder.
Completely normal. The standing glute has to stabilise your whole bodyweight while the other leg moves, so it often burns first. Both sides are getting useful work every rep.
Only as big as you can draw without your torso swaying or your hips tipping. Small, smooth circles from a stable pelvis beat huge sloppy ones every time.
