Kneeling Forward Hip Circles
Expert Advice
Maintain a neutral spine and avoid compensating with your lower back; the movement should originate from the hips.
How-to-do Steps
- Kneel on the floor with your hands placed on your hips or the ground for balance.
- Lean slightly backward and begin to circle one hip forward, 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, focusing on the hip joint.
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Muscles Worked
Kneeling Forward 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 Forward Hip Circles work?
Kneeling Forward 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 Forward 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 Forward Hip Circles suitable for beginners?
Yes, Kneeling Forward 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.
