Band Kneeling Hip Circle

Setup

• Get into a tabletop position on all fours.

• Place a mini resistance band just above your knees.

• Ensure your hands are directly under your shoulders and knees under your hips.

Movement

• Tighten your core and maintain a flat back.

• Begin by lifting one knee off the floor and drive it out to the side while keeping the knee bent at a 90-degree angle (fire hydrant position).

• From this position, rotate your knee forward towards your elbow, then lift it back and around in a circular motion, keeping tension on the band.

• Focus on moving from the hip joint, not the lower back.

• Perform all repetitions on one side before switching.