Kneeling Hip Circles
The Kneeling Hip Circles mainly works the glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Hip Circles Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Flexor (iliopsoas)
How to do the Kneeling Hip Circles
Setup
Start in a quadruped position (on your hands and knees) with your hands directly under your shoulders and your knees directly under your hips.
Keep your spine in a neutral position and engage your core to stabilize your torso.
Movement
Initiate the movement by lifting one knee off the ground and directing it out to the side.
Create a large, circular motion with your knee, bringing it forward toward your elbow, then out, then back behind you.
Focus on maintaining a steady, controlled pace, keeping your hips as stable as possible; avoid leaning excessively to one side.
Complete the circular path for the desired number of repetitions before switching to the other leg.
Key Tips for Success
Keep your shoulders and arms stable throughout the entire rotation to ensure the movement comes from the hip joint.
Breathe deeply and rhythmically throughout the exercise.
Kneeling Hip Circles FAQs
What muscles does the Kneeling Hip Circles work?
The Kneeling Hip Circles mainly works the glutes & hips, with help from the core. The main muscles are the gluteus maximus.
What equipment do you need for the Kneeling Hip Circles?
None. The Kneeling Hip Circles is a bodyweight exercise, so you can do it anywhere.
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