Step by step instructions, muscle activation and variants for the Kneeling Forward Hip Circles.
A quadruped hip mobility drill in which one knee traces slow circles in the forward direction to open the hip flexors and improve overall hip joint range of motion. It pairs well with backward hip circles as a thorough hip warm-up or cool-down routine.
Common mistakes content is coming soon.
The Kneeling Forward 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.