1. Start in a tabletop position on your hands and knees. Ensure that your shoulders are directly over your wrists and your hips are over your knees. Your spine should be neutral and your core is engaged.
2. Begin by lifting one leg, keeping the knee bent at a 90-degree angle, and moving it outward to the side without shifting your hips too much.
3. Slowly start making controlled, circular movements with the lifted knee, aiming to make a full circle with your hip joint. Imagine drawing a circle with your knee in the air.
4. Ensure the circles are made through the motion of the hip joint, trying not to compensate by excessively arching your back or twisting your shoulders.
5. Complete your set number of repetitions in one direction, then switch and make circles in the opposite direction.
6. After completing circles in both directions with one leg, switch to the other leg and repeat the process.
7. Perform the desired number of sets.
Kneeling Forward Hip Circles are excellent for warming up the hip joint, increasing range of motion, and improving mobility in the lower body. Remember to keep the movements controlled and focus on using the muscles around the hip joint. This exercise does not require any equipment and uses body weight as resistance.
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