CalisthenicsIn review

Quadruped Hip Circle

A controlled hip exercise on all fours that draws a large circle with one bent knee.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hip isolation
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Kneel on all fours with the hands under the shoulders and the knees under the hips.
Lift one knee a little off the floor.

Do the rep

Bring the knee forward toward the chest.
Move the knee out to the side and then back behind you.
Return the knee under the hip to finish the circle.

What counts as a rep

A rep counts when the knee draws one full circle and the body stays still and level.

One rep draws one full circle with the knee: forward, out to the side, back, and down to the start; count each side.

Breathing

Breathe steadily; do not hold the breath.

Cues

Keep the body still; only the leg moves.
Make the circle as large as you can control.
Move more slowly when the reps get easy.

Common mistakes

Moving the body
What you seeThe body shifts and tilts with the leg.
FixMake the circle smaller and brace the trunk.
A still body keeps the work in the hip.
Rushing the circle
What you seeThe leg swings fast through the circle.
FixMove the knee slowly at a steady speed.
Control keeps the tension on the hip muscles.

Stop the set if

Stop if you feel sharp pain.
Stop if you feel a pinch in the front of the hip.
End the set when you cannot keep the body still.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence

Assisting

Hip flexors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 3, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_glute_bridge, the closest Wave 1 record.
Exception to rule 2: the CSV says hinge. The movement is a one-leg glute isolation on all fours, so the record uses the hip-isolation pattern (a CSV term) and the isolation_target role (rule 2, hip isolation), not primary_hinge.
The hip circle is close to a warm-up drill. The switch-on PR should decide if it stays swap-only or library-only.
Skill tier and failure cost follow rule 3: beginner, low.
The CSV says bilateral. One leg does the work, so the record counts each side (rule 1).
The optional bench from the CSV is dropped; it does not fit the movement.
The CSV allows duration. The record is reps only.
The CSV muscle list is the family hint; the record adds the hip flexors and drops the hamstrings and quadriceps.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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