Lying Hip Circle
How to do it
Starting position
- Lie on your back.
- Pull one knee toward your chest and hold it with both hands.
- Extend the opposite leg straight and keep it flat on the floor.
Movement
- Slowly draw large circles with your knee.
- Halfway through, switch directions.
- Lower your leg and do the other side.
Breathing
Breathe naturally as you do the movement.
Trainer tips
- Lie on your back, hold one knee, and slowly draw circles
- Keep your lower back from lifting off the floor
Cautions
- If your lower back lifts, make smaller circles.
- Avoid directions that cause a catching sensation in your hip.
- Pulling the knees forcefully and rotating
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Abs · Glutes |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec |
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.