Kneeling Forward Hip Circles
Description
The kneeling forward hip circles is a hip mobility drill done on all fours. The mover lifts one knee and circles it forward to mobilize the hip joint. It is a useful warm-up drill for the hips before training.
Muscle Group
Equipment Required
Kneeling Forward Hip Circles Instructions
- Set up on hands and knees in a quadruped position.
- Place the hands under the shoulders and knees under the hips.
- Brace your core and keep the back flat.
- Lift one knee out to the side.
- Circle the knee forward toward the hand.
- Continue the circle back to the start position.
- Maintain a steady tempo.
- Finish all reps then switch sides.
Kneeling Forward Hip Circles Form & Visual
Kneeling Forward Hip Circles Benefits
- Mobilizes the hips
- Strong warm-up drill
- Useful before training
- Builds hip range
- Activates the glutes
Kneeling Forward Hip Circles Muscles Worked
- Hip Flexors
- Gluteus medius
- Gluteus maximus
Kneeling Forward Hip Circles Variations & Alternatives
- Fire Hydrant
- Hip Circles
- World Greatest Stretch
- Knee to Chest
