Legs·Bodyweight·Isolation
Hip Circles (prone)
Abductors · Bodyweight
Beginner
Body Part
Legs
Equipment
Bodyweight
Level
Beginner
Type
Isolation
Force
Pull
The Hip Circles (prone) is a beginner bodyweight exercise that primarily targets the Abductors.
Muscles Worked
Abductors primaryAdductors secondary
How to Do the Hip Circles (prone)
- 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.
- 2Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- 3Perform this slowly for a number of repetitions, and repeat on the other side.
Related Exercises
Exercise data from the open-source Free Exercise DB.