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Hip Circles (prone)

The Hip Circles (prone) primarily targets your Abductors, with support from Adductors. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Pull

Primary muscles: Abductors Secondary muscles: Adductors

How to perform Hip Circles (prone)

  1. Step 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. Step 2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
  3. Step 3. Perform this slowly for a number of repetitions, and repeat on the other side.

Frequently asked questions

What is the primary muscle group targeted by prone hip circles?

This exercise specifically targets the gluteus maximus and medius through controlled hip abduction and rotation. It is an effective isolation movement for improving hip mobility and glute activation.

How should I position my upper body during the movement?

Keep your forehead resting on your hands and maintain a neutral spine to prevent lower back strain. Focus on keeping your hips square to the floor rather than rotating your torso as the leg moves.

What is a common mistake to avoid when performing hip circles?

Many lifters compensate for limited hip mobility by arching the lower back or tilting the pelvis. Ensure the movement comes strictly from the hip joint while keeping the core braced and the ribcage down.

How can beginners modify this exercise if it feels too difficult?

Beginners should focus on smaller, controlled circles to master the range of motion before increasing the diameter. If prone positioning is uncomfortable, performing the movement on all fours is a viable alternative.

What is the recommended set and rep range for glute activation?

Perform 2 to 3 sets of 10 to 15 slow, controlled repetitions per leg. This exercise is best used as a warm-up or finisher rather than a primary strength movement.

Sample sets & reps for Hip Circles (prone)

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abductors exercises

  • IT Band and Glute Stretch — stretch
  • Iliotibial Tract-SMR — stretch
  • Monster Walk — band
  • Thigh Abductor — machine
  • Windmills — stretch

See all Abductors exercises →

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