Exercise Comparison
Hip Circles (prone) vs Windmills
Side-by-Side
Muscle Analysis
Shared
Only in Hip Circles (prone)
Only in Windmills
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.
Windmills
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Verdict
Both exercises target the abductors. Hip Circles (prone) is a beginner exercise using bodyweight, while Windmills is intermediate and uses none. Choose Hip Circles (prone) if you're looking for a more accessible option, or Windmills for a greater challenge.