Hip Circles (prone)

How to perform

1. 01Position 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. 02Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
3. 03Perform this slowly for a number of repetitions, and repeat on the other side.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.