1. Start by kneeling on all fours with your hands placed beneath your shoulders and knees placed beneath your hips, keeping your back flat and your head in a neutral position, looking down.
2. Engage your core muscles to stabilize your spine.
3. Lift one knee off the floor and start to draw a circle with your knee, moving it backward and upwards in a controlled motion.
4. Ensure the movement is initiated from the hip, and try to keep the rest of your body still, focusing on isolating the hip muscles.
5. Complete a set number of circles, then slowly bring your knee back to the starting position on all fours.
6. Switch to the other leg and repeat the same number of circles.
7. Perform the desired number of sets, typically 2-3, with a consistent motion throughout all repetitions.
Remember to breathe smoothly throughout the exercise and increase the size of the circles as your mobility improves, but always work within a comfortable range of motion to avoid injury.
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