exerciseBeginnerHome
Quadruped Hip Circle
Controlled mobility drill that activates the whole glute.
5 min3072 views28 saved
Setup & steps
- 1On hands and knees, lift one knee off the floor
- 2Draw slow circles with the knee
- 3Reverse direction
- 4Keep the circle small and controlled
Coaching cues
- Move from the hip joint
- Keep the core braced
- Breathe steadily
Common mistakes
- Circling from the spine
- Moving fast
- Shifting weight wildly
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