Mobility exercise
Quadruped Hip Circles
MobilityBodyweight3:04 demo
Controlled hip circles from hands and knees that explore hip range while your trunk stays stable.
How to perform it
Start on hands and knees with wrists under shoulders and knees under hips.
Brace your core and keep your pelvis steady.
Lift one knee and draw a slow, large circle with it.
Change direction, then switch sides.
Coaching cues
- Keep the pelvis still
- Make the circle as big as you can control
- Slow down at tight spots
- Movement comes from the hip
Make it easier
Lift the knee out to the side and back only.
Make it harder
Make the circles bigger and slower.
What it trains
Hip mobilityHip rotationPelvic stabilityCore control
Programming
5 circles each direction per side, or 1–2 minutes per side.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More mobility & breathing
Get started
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