Hip Circles (prone)

A beginner stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Quads
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Hip Circles (prone)

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hip Circles (prone)

Questions

What muscles does the Hip Circles (prone) work?

Mainly the glutes, with the quads helping.

Is the Hip Circles (prone) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hip Circles (prone)?

Good alternatives that train the glutes: Standing Hip Circles, Ankle On The Knee, Knee Across The Body or One Knee To Chest.

How many sets and reps of the Hip Circles (prone) should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).