Begin the exercise on all fours. Take one knee forward and bring your hip around making a circle with your knee. For backwards hip circles, extend your thigh and bring your knee around the front drawing a circle with your knee. Try to focus on keeping most of the movement at your hip, and try to make as big a circle as you can. With both movements keep your shoulders and hips square to the floor, and be sure not to rotate at your lower back.
Mensinger Performance and Fitness Systems 