Hip Circles (prone)

Hip Circles (prone) is a beginner-level isolation in the stretching category that primarily works the abductors. It also recruits the adductors. It is performed with bodyweight.

How to do it

1. 1Position 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. 2Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3. 3Perform this slowly for a number of repetitions, and repeat on the other side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.