Step by step instructions, muscle activation and variants for the Kneeling Backward Hip Circles.
A quadruped hip mobility drill in which one knee traces slow circles in the backward direction to open the posterior hip capsule and activate the glutes. It is an effective warm-up and corrective movement for improving hip range of motion.
Common mistakes content is coming soon.
The Kneeling Backward Hip Circles is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.