Hip Circles (prone)
The Hip Circles (prone) is a beginner none (bodyweight) exercise that works the Legs. Follow the steps below.
Target musclesLegs
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.