Hip Quadruped Circles

Setup

• Begin in a quadruped position (on all fours) on a mat.

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

• Maintain a neutral spine and keep your core engaged to stabilize your torso throughout the movement.

Movement

• Lift one knee off the floor and begin moving the entire leg in a controlled, circular motion.

• Focus on mobilizing the hip joint by tracing a circle with your knee while keeping your pelvis as steady as possible.

• Perform the circles in one direction for the desired number of repetitions, then switch to rotating in the opposite direction.

• Do not allow your lower back to arch or your torso to shift side-to-side; the movement should come strictly from the hip socket.

• Keep your head in a neutral position by looking down at the space between your hands.