Napra

Hip Circles (prone)

Stretching & mobilityBeginner Abductors (outer hip)Adductors (inner thigh) Bodyweight
Hip Circles (prone), step 1
1. On all fours, back flat.
Hip Circles (prone), step 2
2. Lift one bent knee and draw circles with it from the hip, torso still.

How to do it

  1. 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.
  2. Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
  3. Perform this slowly for a number of repetitions, and repeat on the other side.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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