Quadruped Hip Circles

Execution

1. Lift one knee off the floor, keeping it bent at a 90-degree angle.
2. Rotate that thigh in a big arc, out to the side, up, and around toward the back.
3. Keep your hips and spine stable, without letting the torso rock along with the rotating leg.
4. Complete the set number of circles in one direction, then reverse the direction.
5. Lower the knee down, switch to the other leg, and repeat both directions.

Quick cues

• Hips and spine stay still.
• Circles big and slow.
• Knee holds a 90-degree bend.
• Work both rotation directions.

Common faults

• Fault: The torso rocking along with the rotating leg

  Fix: Brace the core and keep the hips square to the floor through the circle.

• Fault: Making tiny circles instead of a full arc

  Fix: Widen the arc as far as the hip can control it.

• Fault: Only rotating one direction and skipping the reverse

  Fix: Always complete the circles in both directions on each side.