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How to Do Hip Circles (prone) — Form, Muscles & Tips

Learn how to do the Hip Circles (prone): step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. 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.
  2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
  3. Perform this slowly for a number of repetitions, and repeat on the other side.