Quick Answer
Quadruped Hip Circle is a beginner mobility exercise that targets your abductors, glutes and hip flexors. It uses only your bodyweight. Start on your hands and knees in a tabletop position.
Video Tutorial
How to Perform the Quadruped Hip Circle
- 1
Start on your hands and knees in a tabletop position.
- 2
Keep your back flat and core engaged.
- 3
Lift one knee off the ground, keeping it bent at 90 degrees.
- 4
Slowly rotate your knee outward in a large circle from your hip.
- 5
Complete all reps in one direction, then reverse the circle.
- 6
Repeat on the other leg.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Quadruped Hip Circle isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Quadruped Hip Circle work?
The Quadruped Hip Circle primarily works your abductors, glutes and hip flexors. Secondary muscles include the adductors, lower back and core.
What equipment do I need for the Quadruped Hip Circle?
The Quadruped Hip Circle needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Quadruped Hip Circle suitable for beginners?
Yes. The Quadruped Hip Circle is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Quadruped Hip Circle should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Quadruped Hip Circle every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abductors, glutes and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.