Prone Hip Circle
This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
How to Perform Prone Hip Circle
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This exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control..
Benefits
- ✓Targets Abductors
- ✓Suitable for beginner level trainees
Safety & Form Tips
- • Always warm up before performing this exercise
- • Maintain proper form throughout the movement
- • Start with lighter weights to master technique
- • Consult a fitness professional if unsure about form
Quick Facts
- Muscle Groups
- Abductors
- Equipment Needed
- None
- Body Parts
- Abductors
- Difficulty
- beginner
Related Exercises
Machine Hip Abductor
This isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
Standing Hip Abduction
Standing Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
Mini Loop Band Side-Lying Hip Abduction
A resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.
Foam Roll Hip Abductors
Foam Roll Hip Abductors is a recovery exercise that targets the hip abductors. By rolling the foam roller along the side of your thigh, you can help release tension and break up adhesions in the muscle. This is a great exercise for improving flexibility and range of motion, as well as aiding in muscle recovery after intensive lower body workouts.
Side Leg Raises
A bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
Fire Hydrant Circle
This bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.