Hip Quadruped Circles
The Hip Quadruped Circles mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hip Quadruped Circles Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
How to do the Hip Quadruped Circles
Setup
Begin in a quadruped position (on all fours) on a mat.
Ensure your hands are placed directly under your shoulders and your knees are directly under your hips.
Maintain a neutral spine and keep your core engaged to stabilize your torso throughout the movement.
Movement
Lift one knee off the floor and begin moving the entire leg in a controlled, circular motion.
Focus on mobilizing the hip joint by tracing a circle with your knee while keeping your pelvis as steady as possible.
Perform the circles in one direction for the desired number of repetitions, then switch to rotating in the opposite direction.
Do not allow your lower back to arch or your torso to shift side-to-side; the movement should come strictly from the hip socket.
Keep your head in a neutral position by looking down at the space between your hands.
Hip Quadruped Circles FAQs
What muscles does the Hip Quadruped Circles work?
The Hip Quadruped Circles mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus.
What equipment do you need for the Hip Quadruped Circles?
None. The Hip Quadruped Circles is a bodyweight exercise, so you can do it anywhere.
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