Exercise

Hip Circles (prone)

Also known as: prone hip circles, hip mobility drill, fire hydrant circles, quadruped hip circles

Hip Circles (prone) is a isolation exercise for the abductors. Main target: abductors. Also works: gluteus medius and gluteus minimus. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementPull

CategoryStretching

Muscles worked

Primary

Abductors

Secondary

Gluteus medius Gluteus minimus

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.