▸ Legs
Hip Circles (prone)
AbductorsBody Only
beginner · isolation · stretching
Also works: Adductors
A abductors movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
02
Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
03
Perform this slowly for a number of repetitions, and repeat on the other side.