How to do Hip Circles (prone)

Muscles worked

Main: Glutes. Also: Inner thighs.

Step by step

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

Similar exercises

• Iliotibial Tract-SMR
• IT Band and Glute Stretch
• Lying Crossover
• Standing Hip Circles
• Windmills
• 90/90 Hamstring

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.