Hip Circles (prone)

How to do it

1. 01Position 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. 02Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3. 03Perform this slowly for a number of repetitions, and repeat on the other side.

Alternatives & substitutions

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