Exercise Comparison
Hip Circles (prone) vs IT Band and Glute Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Hip Circles (prone)
Instructions
Hip Circles (prone)
Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
Perform this slowly for a number of repetitions, and repeat on the other side.
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.
Verdict
Both exercises target the abductors. Hip Circles (prone) is a beginner exercise using bodyweight, while IT Band and Glute Stretch is intermediate and uses other. Choose Hip Circles (prone) if you're looking for a more accessible option, or IT Band and Glute Stretch for a greater challenge.