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Exercise handout — move better, feel better.
Quadruped Hip Circle
Controlled hip circles on hands and knees for hip mobility. Improves hip range of motion without stressing SI joint.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
8 circles each direction each side
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral position
No image for this step. Follow the written instruction.
Step 1 of 4
Lift one knee slightly off floor
No image for this step. Follow the written instruction.
Step 2 of 4
Draw slow circles with the knee
No image for this step. Follow the written instruction.
Step 3 of 4
Keep spine completely still
No image for this step. Follow the written instruction.
Step 4 of 4
Complete circles in both directions
Breathing
- Breathe normally throughout
- Don't hold breath
Form Cues
- Movement only at hip
- Spine stays still
- Circles are small and controlled
- Keep breathing
Common Mistakes to Avoid
- Moving spine during circles
- Making circles too big
- Moving too quickly
- Forgetting to go both directions
Safety Information
Keep circles small to maintain spine stability.
Progressions
Larger circles, fire hydrant variations
Regressions
Smaller circles, slower tempo
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.