4-Position Open Chain Hip Circles

Instructions

There are 4 positions within this drill
Use the animations as a guide – click on each picture to see the movement
These instructions are common to each drill
Stand tall with a neutral stance
Use something to hold onto unless directed otherwise
- This is not a balancing drill
Extend your leg fully, locking out the knee
Focus on making smooth circles in each direction for each position
Repeat the movements with the opposite leg

There is a tendency to focus on your foot as you do this drill – don’t
The target is moving the upper leg within the hip joint
So focus on making smooth circles with your knee and keep your lower leg relaxed
You may be directed to use a neutral hip position, an internally rotated hip position, or an externally rotated hip position