Hip Circles (prone)

What it is

This bodyweight movement helps improve your hip mobility and control. You perform circles with your bent knee while on your hands and knees. It primarily targets your hip abductors, which move your leg away from your body's midline, and secondarily engages your hip adductors.

Technique tips

• Keep your core engaged to stabilize your torso.
• Maintain a consistent bend in your working knee.
• Focus on creating the largest possible circle.
• Perform each rotation slowly and with control.
• Avoid letting your lower back arch or sag.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.