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Kneeling Forward Hip Circles

Kneeling Forward Hip Circles

Kneeling Forward Hip Circles is a versatile and effective exercise that targets the hips, core, and lower body muscles. This exercise helps to improve hip mobility and flexibility while engaging your abdominal muscles for stability. Whether you're an athlete or someone looking to enhance your overall fitness, adding Kneeling Forward Hip Circles to your workout routine can be highly beneficial. In this exercise, you start by kneeling on the ground with your hands placed firmly on the floor in front of you. From this position, you initiate the movement by shifting your weight onto your right hip and extending your left leg straight out to the side. Maintaining a strong core, you then smoothly rotate your left leg in a circular motion, tracing a wide circle in a forward direction. This movement engages the muscles in your hips, including your glutes and hip flexors, while challenging your balance and stability. By performing Kneeling Forward Hip Circles regularly, you can enhance your hip joint's range of motion, providing a great foundation for other exercises that require hip mobility. Additionally, this exercise helps to activate and strengthen your core muscles, which are crucial for maintaining proper posture and stability in everyday movements. To optimize the benefits of Kneeling Forward Hip Circles, it's important to focus on the quality of your movements rather than speed. Start with a small range of motion and gradually increase as your flexibility improves. Incorporate this exercise into your warm-up routine or as part of a comprehensive strength training program to reap its full advantages. Remember, proper form is essential to prevent any potential injuries. Always listen to your body and avoid any exercises that cause discomfort or pain. So, give Kneeling Forward Hip Circles a try and watch as your hip mobility and overall fitness level soar to new heights!


  • Start by kneeling on the floor with your knees hip-width apart and your toes pointed behind you.
  • Place your hands on your hips and engage your core muscles by drawing your belly button in towards your spine.
  • Begin by making a circular motion with your hips, moving them forward, to the side, back, and then returning to the starting position.
  • Keep your movements smooth and controlled, focusing on engaging your hip muscles throughout the entire range of motion.
  • Continue performing the hip circles for the desired number of repetitions, then switch directions and repeat in the opposite direction.
  • Remember to breathe steadily throughout the exercise and avoid any excessive strain or discomfort.
  • Once you have completed the set, take a moment to stretch and relax your hip muscles.
  • Repeat the exercise for the recommended number of sets, gradually increasing the difficulty as your hip strength and mobility improve.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire movement.
  • Control the movement and avoid swinging or jerking your hips.
  • Breathe deeply and stay relaxed throughout the exercise.
  • Maintain proper posture by keeping your back straight and shoulders relaxed.
  • Start with small circles and gradually increase the range of motion as your flexibility improves.
  • Use a yoga mat or cushion for added comfort if kneeling is uncomfortable for your knees.
  • To increase the intensity, hold a dumbbell or kettlebell in both hands while performing the circles.
  • Perform the exercise in both clockwise and counterclockwise directions to target different muscle groups.
  • Don't forget to warm up before starting the exercise to prepare your muscles for the movement.
  • Stretch your hip flexors and glute muscles after completing the exercise to improve flexibility and prevent muscle tightness.

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