Quadruped Hip Circles

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This movement is designed to improve rotation at the hip joint. Using a block can help ensure that you minimize compensatory movement from the shoulders and thorax.

Step 1: Start in the quadruped position with shoulders and hips at 90 degrees.

Step 2: Place the block across the shoulders. If you do not have access to a block you can use a pillow or a book - anything to offer you biofeedback and remind you to keep the position strong.

Step 3: Press actively into the floor with the hands and the feet, We keep the toes tucked for this variation to also include more big toe mobility and ankle dorsiflexion.

Step 4: Using tension (irradiate tension throughout your body), pull the knee forward and then circle from the hip joint. Note: Keep pulling the heel to the hip at all times. Move into the range where you can successfully maintain posture and position.

Step 5: Perform circles for desired time. Then switch directions.

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