Instructions:
- 1Start in a kneeling position on a soft surface
- 2Keep your back flat and core braced
- 3Slowly circle your hips clockwise, using your quadriceps and hamstrings to control the movement
- 4Repeat the same circle counter-clockwise
- 5Perform the desired number of repetitions
Tips:
- Keep your movements slow and controlled
- Avoid rotating your torso or shoulders
- Do not over-stretch or force your hips into positions that are uncomfortable
- Remember to breath regularly, inhaling on the circular move, exhaling as you come back to starting position
Kneeling Backward Hip Circles: Effective Hips Mobility Exercise
The Kneeling Backward Hip Circles are an excellent bodyweight exercise designed to enhance flexibility and mobility in the hips. This movement is particularly beneficial for individuals looking to improve their range of motion, strengthen surrounding muscles, and promote overall hip health. It engages the hips, as well as the synergistic muscles including the hamstrings, quadriceps, sartorius, and tensor fasciae latae.
To perform this exercise, begin in a kneeling position. Ensure that your body is aligned, with your core engaged. As you initiate the movement, focus on creating smooth, controlled circles with your hips, moving both clockwise and counterclockwise. This motion helps to increase circulation and prepare the hips for more strenuous activities.
Tips for Complete Execution
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for activity.
- Range of Motion: Aim for a full range of motion in each circle. Start small and gradually increase the size of your circles as your mobility improves.
- Mind-Muscle Connection: Focus on the muscles being activated throughout the movement. This will enhance the effectiveness of the exercise.
- Breathe: Remember to maintain a steady breathing pattern to provide your body with the oxygen it needs during the exercise.
- Consistency: Incorporate Kneeling Backward Hip Circles into your regular fitness routine for best results. Aim to perform this exercise two to three times a week.
Incorporating Kneeling Backward Hip Circles can lead to improved mobility and flexibility in the hips, potentially aiding in performance in various physical activities. By focusing on this exercise, you're taking a significant step towards maintaining hip health and enhancing your overall fitness journey.