Kneeling Forward Hip Circles
On all fours, one knee draws a large circle: back as the leg extends, out to the side, then forward toward the elbow and down.
How to do it
Setup
On all fours, hands under the shoulders, knees under the hips, back flat.
Steps
- Extend the working leg back, then swing the bent knee out to the side.
- Carry the knee forward toward the elbow and back under the hip.
- Keep circling the same way; switch legs after the set.
Common mistakes
Trunk twisting with each circle: the back stays flat and still. Circle shrinking to a wiggle: make it as big as the hip allows. Arching the lower back as the leg goes back: stop at the line of the body.
Breathing
Steady throughout; never held.
