Hominin · exercise
Hip Circles (prone)
Hip Circles (prone) is a beginner stretching exercise using body only. It works the abductors, with help from the adductors.
beginnerbody onlypull movementisolationstretching
- Main muscles
- abductors
- Also works
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Standing Hip Circles · body only, beginner
- Lying Crossover · body only, expert
- IT Band and Glute Stretch · other, intermediate
- Iliotibial Tract-SMR · foam roll, intermediate
- Windmills · other, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).