Band Kneeling Hip Circle
The Band Kneeling Hip Circle mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Band Kneeling Hip Circle Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis)
How to do the Band Kneeling Hip Circle
Setup
Get into a tabletop position on all fours.
Place a mini resistance band just above your knees.
Ensure your hands are directly under your shoulders and knees under your hips.
Movement
Tighten your core and maintain a flat back.
Begin by lifting one knee off the floor and drive it out to the side while keeping the knee bent at a 90-degree angle (fire hydrant position).
From this position, rotate your knee forward towards your elbow, then lift it back and around in a circular motion, keeping tension on the band.
Focus on moving from the hip joint, not the lower back.
Perform all repetitions on one side before switching.
Band Kneeling Hip Circle FAQs
What muscles does the Band Kneeling Hip Circle work?
The Band Kneeling Hip Circle mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Band Kneeling Hip Circle?
None. The Band Kneeling Hip Circle is a bodyweight exercise, so you can do it anywhere.
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