Kneeling Hip Circles

Difficulty

Beginner

Position

Floor

Type

Dynamic stretching, Mobility

Sides

Both sides

Hold time

30 s per set in our routines

How to do the Kneeling Hip Circles

1. Start in tabletop with hands under shoulders and knees under hips.
2. Lift one knee off the floor, keeping it bent, and slowly trace a circle through your hip range of motion.
3. After several circles, switch directions if you like, then change legs halfway through.

Tips

• Move slowly to feel the entire range of motion in the hip.
• Engage your core to keep your torso steady and avoid arching your lower back.

Adjustments

• Make smaller circles if the full range feels challenging right now.

All exercises