Hip Circles

Instructions

1. Lie on your back with both legs pointing towards the ceiling.

2. Keep your core lightly engaged and your pelvis as level and still as possible.

3. Either lower the legs together.

4. Begin making small circle with legs as the lift back u towards the ceiling.

5. Move from the hip joint so the whole leg draws the circle.

6. Then reverse and perform the circles in the opposite direction.

Common Compensations

• Do not let your pelvis rock side to side.

• Do not arch your low back excessively.

• Do not make the circles so large that you lose control.

• Do not bend and straighten the knee if the exercise is meant to stay still.

• Do not rush through the circles.

• Do not tense your neck or shoulders unnecessarily.

Extra Info

• You should feel this mostly in the hip flexors and deep hip muscles of the moving leg.

• You may also feel your lower abdominals working to keep your pelvis stable.

• Smaller circles with good control are usually better than bigger circles with compensation.

• You should not feel sharp pain in the hip, low back, or front of the hip.