Hip Circles (prone)
Hip Circles (prone) is a mobility - controlled hip circles exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip abductors
- Secondary muscles
- Hip adductors
- Exercise type
- Mobility - controlled hip circles
Exercise technique
- Support
Place hands under shoulders and knees under hips.
- Torso
Lightly brace your abdominals and keep your back neutral.
- Leg
Lift one knee while maintaining roughly a right-angle bend.
- Circle
Trace a slow arc with your knee, rotating the thigh at the hip.
- Pelvis
Keep both hips parallel to the floor to define the circle limit.
- Reverse
Trace the same small circle in the opposite direction under control.
- Switch
Place the knee down and perform both directions with the other hip.
Key technique points
- Keep the knee angle largely fixed.
- Keep your pelvis facing the floor.
- Do not enlarge the circle rapidly.
- Do not collapse into the supporting shoulder.
- Maintain your lower-back curve.
- Move slowly in both directions.
Common mistakes
Opening the pelvis
Do not rotate the entire pelvis sideways instead of circling at the hip.
Arching the lower back
Do not overextend your lower back as the knee moves behind you.
Straightening the knee
Do not straighten the leg and change the circle during the movement.
Swinging quickly
Do not replace controlled joint motion with momentum.
Shifting sideways over the hand
Do not let your weight fall outside the supporting arm.
Forcing a large range
Do not enlarge the knee circle when the pelvis cannot remain still.
Frequently asked questions
Hip Circles (prone): why is “Opening the pelvis” a mistake?
Do not rotate the entire pelvis sideways instead of circling at the hip.
Hip Circles (prone): why is “Arching the lower back” a mistake?
Do not overextend your lower back as the knee moves behind you.
Hip Circles (prone): why is “Straightening the knee” a mistake?
Do not straighten the leg and change the circle during the movement.
Hip Circles (prone): why is “Swinging quickly” a mistake?
Do not replace controlled joint motion with momentum.
Hip Circles (prone): why is “Shifting sideways over the hand” a mistake?
Do not let your weight fall outside the supporting arm.
Hip Circles (prone): why is “Forcing a large range” a mistake?
Do not enlarge the knee circle when the pelvis cannot remain still.
What should I focus on when doing Hip Circles (prone)?
Keep the knee angle largely fixed. Keep your pelvis facing the floor. Do not enlarge the circle rapidly. Do not collapse into the supporting shoulder. Maintain your lower-back curve. Move slowly in both directions.
Related exercises
- Iliotibial Tract-SMR
- IT Band and Glute Stretch
- Lying Crossover
- Standing Hip Circles
- Windmills
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.