Hip Circles (Prone)

A prone hip mobility exercise performed on hands and knees, making circular motions with the bent knee to enhance hip mobility.

Instructions

1. Position yourself on your hands and knees on the ground.
2. Maintain good posture with a neutral spine.
3. Raise one bent knee off the ground while keeping it bent.
4. Rotate the femur in an arc, making a big circle with your knee.
5. Complete the desired number of circles in one direction.
6. Reverse direction and complete the repetitions.
7. Repeat on the other side.

Tips

• Keep the bent knee throughout the entire movement.
• Move slowly and deliberately through the full range of motion.
• Maintain a stable position by engaging your core.
• Ensure your supporting arm and leg stay firmly planted.
• This exercise is excellent for improving hip mobility and flexibility.