GymPlan AIHip Circles (prone)
Hip Circles (prone) is a beginner isolation bodyweight stretching that mainly works your abductors (outer hips), with help from your adductors (inner thighs).
How to do the hip circles (prone)
- Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
- Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- Perform this slowly for a number of repetitions, and repeat on the other side.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialHip Circles (prone) alternatives
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What muscles does the hip circles (prone) work?
It mainly works your abductors (outer hips); your adductors (inner thighs) assist.
How many sets and reps of hip circles (prone) should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the hip circles (prone) good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.