Back to all exercises
Open the Plan Builder
Exercise overview
Training details
Hip FlexorsAdductorsAbductorsGlutesCore
Equipment
Bodyweight
Sets × reps
2 × 5 / direction
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Stand tall on one leg and hold a stable support if needed.
- 02Lift the opposite knee forward to about hip height.
- 03Move the knee outward, then sweep it backward and down in a controlled circle.
- 04Keep the pelvis and trunk as still as possible throughout the motion.
- 05Reverse the circle for the assigned repetitions, then switch legs.
Use this exercise in a plan