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Hip Circles (prone)

AbductorsBodyweightBeginnerIsolation
Hip Circles (prone) — start position
Start
Hip Circles (prone) — finish position
Finish
Muscles worked
PrimaryAbductors
SecondaryAdductors

How to do it

  1. 01

    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. 02

    Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.

  3. 03

    Perform this slowly for a number of repetitions, and repeat on the other side.

In the app

Hip Circles (prone) needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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