Hip Circles (prone)
The Hip Circles (prone) is an isolation stretching exercise using only your body weight. It primarily targets the abductors, with the adductors working as a secondary muscle. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
isolationEquipment
body onlyCategory
stretching
Instructions
- 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.