Hip Circles (prone)
AbductorsBodyweight
BeginnerStretching
Windmills
Primary muscles
Abductors
Secondary muscles
Glutes · Hamstrings · Lower back
Equipment: No Equipment
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)
- Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
- Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
- Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.