Hip Circles (prone)

Technique

How to perform Hip Circles (prone)

1. Start on hands and knees with your hands beneath your shoulders and knees beneath your hips.
2. Lift one bent knee and bring it forward without rounding your back.
3. Sweep the knee out to the side, then behind you, keeping the knee bent.
4. Complete the circle by bringing the knee back underneath your hip while limiting movement of your pelvis and spine.
5. Use a smaller circle if enlarging it makes your torso twist or arch.
6. Reverse the circle, then lower the knee and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.