beginner · body only
Hip Circles (prone)
Círculos de Cadera (Prono)
beginnerbody onlyStretchingisolation
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
abductorsadductors
Instructions
- Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
- Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
- Perform this slowly for a number of repetitions, and repeat on the other side.
Instrucciones(ES)
- Colócate a cuatro puntos en el suelo. Manteniendo buena postura, levanta una rodilla flexionada del suelo. Esta será tu posición inicial.
- Manteniendo la rodilla flexionada, rota el fémur en arco intentando hacer un círculo grande con la rodilla.
- Realiza esto lentamente por varias repeticiones y repite del otro lado.
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