Prone Hip Circles Forward
A prone mobility exercise that targets hip joint range of motion and core stability. It involves lying face down and performing controlled leg circles to improve hip flexor control and glute activation.
This exercise requires precise control rather than heavy exertion, so the AI monitors your RPE to ensure you aren't overworking and compensating with your lower back. If your daily recovery metrics like HRV are low, the app may suggest this low-impact mobility drill to maintain movement quality without taxing your central nervous system. Additionally, if you've logged lower back pain previously, the AI tracks your feedback on this movement to determine if your hip mobility is improving or if a regression is needed to protect your spine.
Form Cues
- Lie flat on your stomach with your forearms supporting your upper body
- Brace your core firmly to press your hips into the floor
- Lift one leg slightly and draw a smooth circle forward and out
- Move exclusively from the hip socket while keeping the leg straight
- Breathe rhythmically and maintain a slow tempo
- Don't allow your lower back to arch or hyperextend
- Don't rock your hips side-to-side to assist the movement
- Don't lift your leg so high that your pelvis peels off the floor
- Don't rush the circular motion
- Don't hold your breath during the repetition
Common Mistakes
- Hyperextending the lower back
- Rocking hips for momentum
- Moving too quickly
- Insufficient core engagement
- Lifting the leg too high
Muscles Worked
This exercise primarily targets the hip flexors and deep hip rotators by challenging the joint through a circular range of motion while in extension. It secondarily engages the glutes to hold the leg up and relies heavily on the core musculature to stabilize the lumbar spine against the movement of the limb.
Primary
Secondary
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