Kneeling Hip Circles
Instructions
Setup
Start in a quadruped position (on your hands and knees) with your hands directly under your shoulders and your knees directly under your hips.
Keep your spine in a neutral position and engage your core to stabilize your torso.
Movement
Initiate the movement by lifting one knee off the ground and directing it out to the side.
Create a large, circular motion with your knee, bringing it forward toward your elbow, then out, then back behind you.
Focus on maintaining a steady, controlled pace, keeping your hips as stable as possible; avoid leaning excessively to one side.
Complete the circular path for the desired number of repetitions before switching to the other leg.
Key Tips for Success
Keep your shoulders and arms stable throughout the entire rotation to ensure the movement comes from the hip joint.
Breathe deeply and rhythmically throughout the exercise.