Hip Circles (prone)
Works the abductors.
- Primary muscles
- Abductors
- Secondary muscles
- Adductors
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
How to do it
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Abductors exercises
- Lying Crossover Body only
- Standing Hip Circles Body only
- Windmills Body only