How to do it
Keep the tops of both feet flat against the floor throughout.
- 1
Kneel on the floor with your hands placed on your hips or the ground for balance.
- 2
Lean slightly forward and begin to circle one hip backward, making as large a circle as possible.
- 3
Complete the desired number of circles before switching to the other hip.
- 4
Keep your movements smooth and controlled throughout the exercise.
Expert tip
Keep your core engaged throughout the movement to stabilize your torso and maximize the mobility work on your hips.
Common mistakes
- ✕Circling the spine instead of the hip joint
- ✕Lifting the grounded knee off the floor
- ✕Bouncing at the end range of each circle