Hip Circles (prone)
How to do the Hip Circles (prone) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
Adductors
Body Only
How to do the Hip Circles (prone)
- 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.
Log it, see it on your body.
Every Hip Circles (prone) set you log feeds Ascend's anatomy heatmap — so your abductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abductors exercises
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