1. Stand upright next to a stable structure that you can hold onto for balance, like a power rack or a wall.
2. Extend your arms to your sides to maintain balance and brace your core to stabilize your upper body.
3. Shift your weight onto your standing leg.
4. Slowly lift your other leg, bending at the knee, and begin to draw a circle with your raised knee. Ensure the movement is slow and controlled, focusing on moving through the full range of motion of the hip joint.
5. Continue the circular motion, bringing the knee up as high as possible without compromising your posture, then move the knee out to the side and down, creating a circular path.
6. Complete the circle by bringing your knee to the starting position through a reverse movement behind you.
7. Repeat for the desired number of repetitions, ensuring each movement is smooth and controlled.
8. Switch sides and repeat the exercise with the other leg.
Tips: Keep the movements slow and controlled to maximize the mobility benefits. Try to maintain upright posture and avoid leaning excessively to the side. This exercise is not only about flexibility but also about control and joint health, so focus on the quality of movement rather than speed.
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