Setup and loading
On a mat.
How to do the quadruped hip circles step by step
- Get on all fours.
- Lift one bent knee.
- Draw big circles with your knee and switch direction.
Form cues
- Keep your torso still
- Big circles
Common mistakes
- Moving your back
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Sets and reps for your goal
Mobility
2-3 x 20-40 s per side2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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