Kneeling Backward Hip Circles
Expert Advice
Keep your core engaged throughout the movement to stabilize your torso and maximize the mobility work on your hips.
How-to-do Steps
- Kneel on the floor with your hands placed on your hips or the ground for balance.
- Lean slightly forward and begin to circle one hip backward, making as large a circle as possible.
- Complete the desired number of circles before switching to the other hip.
- Keep your movements smooth and controlled throughout the exercise.
Track Kneeling Backward Hip Circles in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Kneeling Backward Hip Circles primarily targets the Quads, Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads30%
Lats30%
Glutes30%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Backward Hip Circles work?
Kneeling Backward Hip Circles primarily targets the Quads, Lats, Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Backward Hip Circles?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Backward Hip Circles suitable for beginners?
Yes, Kneeling Backward Hip Circles is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
