How to do Kneeling Hip Circles
On the floorFlowing movementBoth sidesBeginner
Kneeling Hip Circles is a on the floor flowing stretch for your hips, core and glutes. Do it on one side, then switch.
Step by step
- 1Start in a tabletop position with hands under shoulders and knees under hips.
- 2Lift one knee off the floor, bent at 90 degrees.
- 3Move it in a circular motion.
- 4Switch sides halfway through.
What you should feel
Keep your back steady… let the hip move.
Form tips
- Rotate your hip fully. Move slowly and with control. Engage your core to stabilize your torso.
- Feel your right hip loosen with each circle.
- Breathe slowly… let it be easy.
Make it easier
If your knee is sore, put a cushion under your left knee.
Coming out of it
Let the circles get smaller… and lower your knee to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Kneeling Hip Circles with a coach
In BendEase, a voice coach talks you into Kneeling Hip Circles, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hips and core.
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