Stretching

Hip Circles (prone)

The hip circles (prone) is a beginner stretching exercise for your abductors, using just your body weight.

Main muscles
Abductors
Also works
Adductors
Equipment
Body weight
Level
Beginner
Hip Circles (prone), starting position
Start
Hip Circles (prone), end position
Finish

How to do it

  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.

Alternatives to the hip circles (prone)

Standing Hip Circles Body weight Lying Crossover Body weight Windmills Body weight Iliotibial Tract-SMR Foam roll IT Band and Glute Stretch Other