Standing Hip Bent-Knee Circle

Setup

• Stand tall next to a wall or sturdy surface for support.

• Extend one arm and press your hand against the wall to maintain balance.

• Place your other hand on your hip.

• Stand on one leg, keeping your feet hip-width apart to begin.

Movement

• Lift the leg that is not touching the wall, bending the knee to a 90-degree angle so your thigh is parallel to the ground.

• Begin the movement by moving the knee out to the side (abduction), maintaining the 90-degree bend.

• Circle the knee upward and across the front of your body, rotating the hip joint.

• Return the leg to the starting position with your thigh facing forward.

• Perform all repetitions on one side before switching to the other leg.