Kneeling Forward Hip Circles
Mobilize your hips with Kneeling Forward Hip Circles! Improve range of motion and lower body mobility with this bodyweight exercise.
The Kneeling Forward Hip Circles mainly works the core and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Kneeling Forward Hip Circles Muscles Worked
Primary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Kneeling Forward Hip Circles Variations and Alternatives
How to do the Kneeling Forward Hip Circles
Start in a tabletop position on your hands and knees. Ensure that your shoulders are directly over your wrists and your hips are over your knees. Your spine should be neutral and your core is engaged.
Begin by lifting one leg, keeping the knee bent at a 90-degree angle, and moving it outward to the side without shifting your hips too much.
Slowly start making controlled, circular movements with the lifted knee, aiming to make a full circle with your hip joint. Imagine drawing a circle with your knee in the air.
Ensure the circles are made through the motion of the hip joint, trying not to compensate by excessively arching your back or twisting your shoulders.
Complete your set number of repetitions in one direction, then switch and make circles in the opposite direction.
After completing circles in both directions with one leg, switch to the other leg and repeat the process.
Perform the desired number of sets.
Kneeling Forward Hip Circles are excellent for warming up the hip joint, increasing range of motion, and improving mobility in the lower body. Remember to keep the movements controlled and focus on using the muscles around the hip joint. This exercise does not require any equipment and uses body weight as resistance.
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Kneeling Forward Hip Circles FAQs
What muscles does the Kneeling Forward Hip Circles work?
The Kneeling Forward Hip Circles mainly works the core and glutes & hips, with help from the lower back. The main muscles are the iliopsoas and gluteus maximus.
What equipment do you need for the Kneeling Forward Hip Circles?
None. The Kneeling Forward Hip Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Forward Hip Circles go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Forward 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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