Legs · Bodyweight · Isolation · Beginner
Hip Circles (prone)
PrimarySecondary
- Main muscles
- Abductors
- Also working
- Adductors
How to do it
- 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.
- Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- Perform this slowly for a number of repetitions, and repeat on the other side.
Other abductor exercises
- Iliotibial Tract-SMR · Foam Roller
- IT Band and Glute Stretch · Other
- Lying Crossover · Bodyweight
- Monster Walk · Bands
- Standing Hip Circles · Bodyweight
- Thigh Abductor · Machine
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake