Hip Circles (prone)

How to do the Hip Circles (prone)

1. 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.
2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3. Perform this slowly for a number of repetitions, and repeat on the other side.

Muscles worked

Role	Muscles
Primary	abductors
Secondary	adductors
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

4 alternatives for the same abductors, with and without kit.

Monster Walk Resistance Bands Iliotibial Tract-SMR Foam Roller Thigh Abductor Machine IT Band and Glute Stretch Other Equipment

Harder than the Hip Circles (prone)

Windmills intermediate · Bodyweight

Common questions

What muscles does the Hip Circles (prone) work?

The Hip Circles (prone) primarily works the abductors, with the adductors as secondary movers. Standing Hip Circles, Windmills, and Iliotibial Tract-SMR train the same muscle, across 5 equipment types.

What equipment do you need for the Hip Circles (prone)?

None — the Hip Circles (prone) is bodyweight, so it works at home, in a hotel room or outdoors. Standing Hip Circles and Windmills also need nothing.

Is the Hip Circles (prone) suitable for beginners?

Yes, the Hip Circles (prone) is rated beginner. Windmills are the progressions from here.

Where should the Hip Circles (prone) go in a workout?

Late — the Hip Circles (prone) is isolation work, so it follows your compounds.

Similar exercises

Standing Hip Circles Bodyweight Windmills Bodyweight Iliotibial Tract-SMR Foam Roller Monster Walk Resistance Bands IT Band and Glute Stretch Other Equipment Lying Crossover Bodyweight