Hip Circles (prone)

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the hip circles (prone), including tips, variations, and the muscle groups it targets.

Instructions

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