Face-down circles that mobilize the hip forward.
Press your hips into the floor and keep the core braced so your back stays flat.
This is the forward-only version of the prone hip circle, so the abductors drive the bent knee through a consistent forward rotation while your forearms and pinned hips keep everything else still. Committing to one direction lets you groove smoother, bigger arcs than constantly reversing. One leg works at a time, making it easy to spot and fix a lazy side before you load up.
Regular prone hip circles reverse direction each set, this version keeps every rep rotating forward. Sticking with one direction helps you smooth out the arc before you mix it up.
Press both hip bones into the floor and brace your core before the leg moves. If they still tip, shrink the circle until only the leg is moving.
Reps work best, something like 8 to 12 slow circles per side. Counting keeps you honest about matching effort on both hips.
