Exercise guide
Kneeling Forward Hip Circles
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This mobility exercise improves hip joint health and functional range of motion while engaging the core to stabilize the spine. It effectively targets the hip flexors and glutes through a controlled rotational pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
- Engage your core to create a flat, neutral spine from head to tailbone.
- Distribute your weight evenly across both hands and your stationary knee.
How to do it
- Lift one knee slightly off the floor while keeping the leg bent at a 90-degree angle.
- Inhale as you drive the knee out to the side and then circle it forward toward your elbow in a smooth, wide arc.
- Exhale as you bring the knee back down toward the starting position to complete the circle.
- Perform all reps on one side before switching to the other, maintaining a slow and controlled tempo.
Form checklist
- Keep your arms locked straight and shoulders square to the floor throughout the movement.
- Avoid arching your lower back or tilting your pelvis as the leg moves.
- Minimize leaning your body weight toward the supporting side.
- Ensure the movement comes strictly from the hip joint, not the spine.
Pro tips
- Imagine you are drawing the largest circle possible with your kneecap to maximize joint lubrication and muscle engagement.
- Keep your foot flexed (toes toward shin) to help maintain tension in the working leg.
Make it harder
- Place a light mini-band just above your knees to add resistance to the abduction phase.
- Perform the circles from a full plank position to significantly increase the demand on your core and stability.
Frequently asked
- What muscles does the kneeling forward hip circles work?
- The kneeling forward hip circles primarily targets the abs, adductors, erector spinae, glutes, hip flexors, and obliques, and also works the deltoids and serratus anterior as secondary muscles.
- What equipment do you need for the kneeling forward hip circles?
- The kneeling forward hip circles requires no equipment — just your body weight.
- Is the kneeling forward hip circles good for beginners?
- Yes. The kneeling forward hip circles is a beginner-friendly movement and a strong foundation to build on.
Related exercises
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- Medicine Ball Single Leg Balance ThrowAdvanced · abs, glutes, hip flexors, obliques, and quadriceps
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