Hip Circles (prone)
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.
How to program the Hip Circles (prone)
Sets and reps
As an isolation movement, the Hip Circles (prone) is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Hip Circles (prone) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Hip Circles (prone) work?
The Hip Circles (prone) primarily targets the Abductors. It also recruits the Adductors as supporting muscles.
What equipment do I need for the Hip Circles (prone)?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Hip Circles (prone) should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
