Face-down hip circles to open and stabilize.
Keep your hips pressed down and core tight so only the leg moves.
With your hips pinned to the floor and one bent knee hovering, drawing circles forces the abductors on that side to control the leg through every angle of the hip's range, not just one line of motion. Working one leg at a time exposes the stiffer, weaker hip immediately. It slots in as a warm-up or hip prep drill before squats, lunges, or anything single-leg.
They wake up the abductors and take the hip through rotation it rarely sees in straight-line training. Do them before lower body sessions and single-leg work feels noticeably more stable.
Only as big as you can control without your hips lifting or your back arching. Small clean circles from the hip beat big ones powered by your torso.
Very. Most people have one stiffer hip. Give the tough side a few extra reps and keep the tempo slow rather than rushing through it.
