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ID: Hip_Circles_prone

Hip Circles (prone)

LEVEL: beginner
Hip Circles (prone)

PROTOCOL SPECS

  • CATEGORYstretching
  • MECHANICisolation
  • FORCEpull
  • EQUIPMENTbody only

MUSCLE ENGAGEMENT

PRIMARY TARGETS

abductors

SECONDARY TARGETS

adductors

EXECUTION PROTOCOL

  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.