Kneeling Backward Hip Circles
Improve hip mobility & stability with Kneeling Backward Hip Circles! A controlled exercise that targets hip muscles & enhances flexibility.
The Kneeling Backward Hip Circles mainly works the glutes & hips and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Kneeling Backward Hip Circles Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Kneeling Backward Hip Circles Variations and Alternatives
How to do the Kneeling Backward Hip Circles
Start on your hands and knees with your wrists stacked under your shoulders and your knees under your hips.
Engage your core and keep your back flat as you lift one knee slightly off the floor.
Begin moving that bent leg up and around in a smooth, backward circular motion.
Keep your pelvis as still as possible to ensure the movement comes entirely from your hip joint.
Complete all desired repetitions in a backward direction before switching to the opposite leg.
Kneeling Backward Hip Circles FAQs
What muscles does the Kneeling Backward Hip Circles work?
The Kneeling Backward Hip Circles mainly works the glutes & hips and core, with help from the lower back. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Kneeling Backward Hip Circles?
None. The Kneeling Backward Hip Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Backward Hip Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Backward Hip Circles variations and alternatives?
Similar exercises include the Bent Leg Circles Kick, Knee Circles Stretch, Deep Lunge Circle and Hip Downward Dog Circle.
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