Kneeling Backward Hip Circles
Gym Exercise Card
Equipment
Kneeling Backward Hip Circles are a dynamic mobility exercise focusing on improving hip flexibility and activating the glute muscles. This movement helps increase range of motion in the hips and strengthens the gluteus maximus while stabilizing the core and lower back.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Lift one knee off the ground and extend it backward, keeping the knee bent.
- Move your knee in a circular motion, tracing a large circle in the air.
- Complete the desired number of reps then switch to the other leg.
Muscles worked
Primary Gluteus Maximus
Secondary Deltoid Anterior Erector Spinae Gluteus Medius Hamstrings Latissimus Dorsi Obliques Quadriceps
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