How to Do the Hip Circles (prone)
💪 Abductors, Adductors🏋️ Body Only📊 Beginner🏷️ Stretching
How to perform 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.
Muscles worked
The Hip Circles (prone) primarily targets your Abductors, with support from your Adductors. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Hip Circles (prone) slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.