Step 1: Get Into Position

Start on all fours on a comfortable surface. Your hands should be directly underneath your shoulders, and your knees directly underneath your hips. Try to keep your back flat and your core engaged throughout the exercise.

Step 2: Begin the Movement

Lift your right knee off the ground and start moving it in a circular motion. Begin by bringing your knee up towards your chest as far as it will comfortably go.

Step 3: Continue the Circle

Continue the circular motion by taking your knee out to the side, keeping it bent. Try to move your knee as high and far out as is comfortable for you.

Step 4: Extend the Leg Back

From there, start to move your knee behind you, extending your leg and keeping it off the ground. Aim to get your leg as straight and as high as possible without straining.

Step 5: Complete the Circle

To complete the circle, bring your knee back underneath your body, returning to the starting position.

Step 6: Repeat

Repeat this circular motion with your right knee for a set number of repetitions (usually between 5-10 times), then switch and do the same with your left knee.

Remember:

• The movement should be slow and controlled, focusing on the rotation of the hip joint. Try to avoid moving your back and instead focus on isolating the movement to the hip.
• As always, avoid any movement that causes pain. It's more important to perform the exercise correctly than to push your range of motion to its limit.
• This exercise can be modified based on your mobility and comfort level. If a full circle is too difficult, you can start by moving your knee in a smaller circle and gradually increase as your mobility improves.