Start
End
LegsBeginnerBodyweight
Hip Circles (prone)
Hip Circles (prone)
Target Muscles
Abductors, AbductorsAdductors, Adductors
Blue = primary · Gray = secondary
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- 1
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
- 2
Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- 3
Perform this slowly for a number of repetitions, and repeat on the other side.
Important tips
Keep your back straight.
Control the movement.
