Exercise Comparison
Hip Circles (prone) vs Lying Crossover
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.
Lying Crossover
Lie on your back with your legs extended.
Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.
Verdict
Both exercises target the abductors. Hip Circles (prone) is a beginner exercise using bodyweight, while Lying Crossover is expert and uses bodyweight. Choose Hip Circles (prone) if you're looking for a more accessible option, or Lying Crossover for a greater challenge.