Hips
hip-circle
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core to stabilize your torso and lift one knee slightly off the ground.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus medius
- Gluteus minimus
- Tensor fasciae latae
- Iliopsoas
Secondary muscles
- Rectus abdominis
- Obliques
- Erector spinae
Target muscles
- hips
- glutes
- abs
How to perform
- 1
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine.
- 2
Engage your core to stabilize your torso and lift one knee slightly off the ground.
- 3
Slowly draw a large circle with your knee, moving it forward, out to the side, back, and then down.
- 4
Keep your pelvis as still as possible, isolating the movement to the hip joint.
- 5
Reverse the direction of the circle for the desired repetitions.
- 6
Complete all reps on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
