Start
End
LegsBeginnerBodyweight
Hip Circles (prone)
دوائر الورك منبطحًا
Target Muscles
AbductorsAdductors
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
