How to do a Prone Hip Circle
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Prone Hip Circle
Instructions for Proper Form
This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
- Place your hands underneath your shoulders with your arms extended and knees placed on the ground underneath your hips.
- Raise your right knee off the ground out to the side before extending your leg straight backwards so that your leg is in line with your torso.
- Bend your knee back to the starting position and repeat with the opposite side.
Alternatives & Variations to Prone Hip Circle
1. Standing Hip Circle
2.4 mSCORESWAPPED 363 TIMESStanding Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.
2. Standing Hip Flexor Stretch
1.9 mSCORESWAPPED 207 TIMESStanding Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
3. Lateral Leg Swing
7.5 mSCORESWAPPED 204 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
4. Hurdle Step Over
6.7 mSCORESWAPPED 74 TIMESHurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.
5. Shin Box Hip Flexor
10.1 mSCORESWAPPED 53 TIMESShin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.
6. Kneeling Hip Flexor Stretch
2.6 mSCORESWAPPED 35 TIMESKneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.
7. Clam
43.8 mSCORESWAPPED 18 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
8. Side Leg Raises
34.3 mSCORESWAPPED 15 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
9. Prone Hip Circles Forward
6.9 mSCORESWAPPED 12 TIMESA dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.
10. Machine Hip Abductor
96.7 mSCORESWAPPED 12 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.