Prone Hip Circles

Lie on your tummy like a cozy bear on a warm rock, then make slow little circles with your leg from the hip. Keep your belly gently braced so your lower back does not wiggle. Smooth circles help your hip feel buttery and strong, perfect for prowling, climbing, and waddling with pride.

Instructions

1. Lie face down with legs straight and forehead resting on your hands.
2. Brace your core lightly and keep your hips square to the floor.
3. Bend one knee to about 90 degrees (foot toward the ceiling).
4. Keeping the thigh mostly in place, slowly draw small circles with the knee, rotating from the hip.
5. Complete the set in one direction, then reverse direction.
6. Repeat on the other side.

Benefits

• Improves hip internal and external rotation mobility
• Enhances hip joint control and proprioception
• Gently activates glute and deep hip stabilizers
• May help reduce stiffness from prolonged sitting
• Useful warm-up for squats, lunges, running, and kicking sports

Key Points

• Move slowly and keep the circles small at first.
• Rotate from the hip, not by twisting the lower back.
• Keep the pelvis heavy and level on the floor.
• Stop short of sharp pain; aim for smooth, controlled motion.
• Breathe steadily and keep gentle abdominal tension.

Common Mistakes

• Letting the pelvis rock or the lower back twist to create the circle
• Making circles too large and losing control
• Moving too fast and bouncing through the range
• Allowing the knee angle to change a lot instead of rotating at the hip
• Pushing into painful pinching at the front of the hip