Exercise Comparison
Lying Crossover vs Standing Hip Circles
Side-by-Side
Muscle Analysis
Shared
Only in Standing Hip Circles
Instructions
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.
Standing Hip Circles
Begin standing on one leg, holding to a vertical support.
Raise the unsupported knee to 90 degrees. This will be your starting position.
Open the hip as far as possible, attempting to make a big circle with your knee.
Perform this movement slowly for a number of repetitions, and repeat on the other side.
Verdict
Both exercises target the abductors. Lying Crossover is a expert exercise using bodyweight, while Standing Hip Circles is beginner and uses bodyweight. Choose Standing Hip Circles if you're looking for a more accessible option, or Lying Crossover for a greater challenge.