Peak Health

Hip Circles (prone)

Abductors · Adductors · Bodyweight

Hip Circles (prone), startHip Circles (prone), end

How to do it

  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.
  4. Reverse the direction of the circle on each side.
Primary muscle
Abductors
Secondary muscles
Adductors
Equipment
Bodyweight
Sides
One side at a time
Directions
Forward, then backward

Watch it performed (opens in a new tab)