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StretchingbeginnerBodyweight

Hip Circles (prone)

Primary

Abductors

Secondary

Adductors

Equipment

Bodyweight

Level

beginner

Hip Circles (prone) demonstration

Hip Circles (prone), starting position

Hip Circles (prone), finishing position

How to Perform

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.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

AbductorsAdductors

Exercise Details

Category: Stretching
Force: pull
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Hip Circles (prone) work?

Hip Circles (prone) primarily targets the Abductors. It also works the Adductors as secondary muscles.

What equipment do I need for Hip Circles (prone)?

Hip Circles (prone) requires Bodyweight.

Is Hip Circles (prone) suitable for beginners?

Yes, Hip Circles (prone) is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Hip Circles (prone)

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Standing Hip Circles

Abductors

Iliotibial Tract-SMR

Abductors

IT Band and Glute Stretch

Abductors

Lying Crossover

Abductors