Hip Circles (prone)

Hip Circles (prone) is a isolation stretching exercise using body only that trains the abductors.

Open in MyoAmigo →

Primary muscles: Abductors

Secondary muscles: Adductors

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Hip Circles (prone) from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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