Hip Circles (prone) Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Hip circles (prone) focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
Exercise FAQ
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps).
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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