Exercise guide
Hip Circles (prone)
This hip mobility drill is performed on the hands and knees, not in a true prone position. One bent knee traces a controlled circle while the hip abductors and adductors move the thigh through several directions.
Training context
Who May Find Hip Circles Useful?
Hip Circles may be useful during a general warm-up or mobility session when the goal is to explore hip movement without external resistance. The size of the circle should match the athlete's available range.
Large circles are not automatically better. The movement becomes less focused when the pelvis rotates, the spine arches, or the support knee shifts.
Technique overview
Circle the thigh without moving the torso
Begin on the hands and knees with the trunk steady. Lift one bent knee slightly and guide it through a slow circular path from the hip. Keep both hands and the support knee planted. Complete the chosen direction under control, then repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.