Hip Circles (prone)

Also called fire hydrant circles, quadruped hip circles and hip circles.

Works

Side glutes, plus adductors

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
2. Perform this slowly for a number of repetitions, and repeat on the other side.

Cues

• Hands and knees, back flat.
• Lift one bent knee.
• Draw big slow circles.
• Keep the hips level.

Common mistakes

• Rocking the torso.
• Rushing the circles.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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