Hip Circles (prone)
AbductorsBodyweight
BeginnerStretching
IT Band and Glute Stretch
Primary muscles
Abductors
Secondary muscles
None listed
Equipment: Other
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
- Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.