Kneeling Forward Hip Circles Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Core, Glutes, Adductor muscles
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Kneeling hip circles
How to: Kneeling Forward Hip Circles
- Begin in a kneeling position on a mat.
- Place your hands on your hips or extend them out for balance.
- Shift your weight to one hip and circle the other knee outward and then inward.
- Complete 10-15 circles in one direction, then switch and repeat on the other side.
Common Mistakes
- Arching the back instead of keeping it neutral.
- Moving too quickly, which reduces muscle engagement.
Modifications
- Perform with hands on a wall for extra support if needed.
- Reduce the range of motion for those with limited mobility.
Tips
- Keep your back straight and engage your core during the movement.
- Move slowly and with control to maximize activation of the hip muscles.
Kneeling Forward Hip Circles Alternatives
Tags
hips
strength
mobility
core
flexibility
stability