Kneeling Circle

The Knee Circle is a great mobility exercise for gently activating hip muscles. It works a 360˚ motion throughout the muscles and tendons of the hip.

Start kneeling on all fours with your wrists under your shoulders and your knees under your hips.
Now lift your right leg just off the floor (keep your knee bent to 90-degrees) and pull it toward your chest.
Next, lift it sideways as high as you can.
Follow up the side-lift with a circular hip motion, sweeping your leg back and then down, before returning to the start position.
Keep your upper body still (elbows straight) and knee bent to 90-degrees throughout this kneeling hip circle.
Now reverse directions, beginning with a backward sweep, and continue to alternate between forward and backward circles for reps before switching sides.