A beginner stretching exercise done using just your bodyweight that mainly works the abductors, with help from the adductors. 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.
Updated
Primary
Abductors
Secondary
Adductors
Equipment
Bodyweight
Level
beginner
Hip Circles (prone) demonstration
Hip Circles (prone), starting positionHip Circles (prone), finishing position
How to Perform
1Position 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.
2Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3Perform this slowly for a number of repetitions, and repeat on the other side.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
