Kneeling Forward Hip Circles
Gym Exercise Card
Equipment
Kneeling Forward Hip Circles are a dynamic warm-up exercise focusing on mobility and flexibility in the hips. This exercise helps improve joint health, enhances range of motion, and activates hip stabilizers. It is particularly beneficial before engaging in intense lower body workouts.
How to do it
- Start on your hands and knees with a neutral spine.
- Lift one knee off the ground and move it forward in a circular motion.
- Continue the circular motion, ensuring a full hip rotation.
- Repeat several times before switching to the other leg.
- Maintain controlled movements and avoid arching your back.
Muscles worked
Primary Gluteus Maximus Gluteus Medius Gluteus Minimus
Secondary Erector Spinae Hamstrings Iliopsoas Obliques Quadriceps
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