Prone Hip Circle
10 reps
From all fours, lift your knee out to the side, then sweep it behind you.
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ABDUCTORS
Prone Hip Circle
This kneeling drill moves each leg through a circular path to work the muscles around the hip. Training one side at a time makes it easy to spot and fix left-right imbalances, and the movement improves hip mobility along with lower body stability and control.
How to do it
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Lift your right knee out to the side, away from your body.
- 3
Sweep the leg back and extend it straight so it lines up with your torso.
- 4
Bend the knee and bring it back to the starting position.
- 5
Complete your reps, then repeat on the other side.