{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Fire Hydrant Circle",
      "kind": "common"
    },
    {
      "text": "Fire Hydrant Hip Circle",
      "kind": "common"
    },
    {
      "text": "Quadruped Hip CAR",
      "kind": "common"
    },
    {
      "text": "Fire Hydrant Circles",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-minimus",
        "role": "prime-mover"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      },
      {
        "muscle": "piriformis",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "circumduction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "calisthenics",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill",
      "isolation-hip-abduction"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "ankle-weight",
      "mini-band"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1956"
  },
  "id": "oec:quadruped-hip-circle",
  "instructions": {
    "setup": [
      "Start on all fours with hands directly beneath your shoulders and knees positioned under your hips.",
      "Flatten your back, brace your midsection to lock the spine in neutral, and fix your gaze between your hands."
    ],
    "steps": [
      "Keeping your knee bent at ninety degrees, drive one knee forward toward your chest.",
      "Abduct the hip by lifting the knee out to the side as high as possible without shifting your pelvis.",
      "Sweep the thigh backward into hip extension, driving the sole of your foot toward the ceiling.",
      "Return the knee smoothly down next to the supporting leg to complete one circle, then repeat for the desired reps before reversing the rotation direction."
    ],
    "breathing": "Breathe continuously and evenly throughout the circle without holding your breath during peak abduction.",
    "cues": [
      "Draw the biggest circle possible with your knee cap.",
      "Keep your lower back flat and quiet.",
      "Press the floor away through both hands."
    ],
    "common_faults": [
      {
        "fault": "Twisting the torso and leaning heavily onto the non-working side to gain false range of motion.",
        "correction": "Distribute weight evenly across both hands and only rotate the hip as far as your pelvis remains level."
      },
      {
        "fault": "Arching the lumbar spine when driving the leg into extension.",
        "correction": "Brace the abdominals firmly to maintain a neutral spine and isolate movement strictly to the hip joint."
      }
    ],
    "safety": {
      "precautions": [
        "Perform smoothly and avoid jerky, uncontrolled swinging of the leg."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "tempo",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Quadruped Hip Circle",
  "previous_ids": [
    "oec:fire-hydrant-circles"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Fire Hydrant Circles",
        "url": "https://wger.de/en/exercise/1956/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Pete-E automation"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:fire-hydrant"
    },
    {
      "type": "regression-of",
      "target": "oec:standing-hip-circle"
    },
    {
      "type": "substitute-for",
      "target": "oec:standing-hip-circle"
    }
  ],
  "setup": {
    "position": "quadruped"
  },
  "status": "active",
  "summary": "A bodyweight mobility exercise performed on all fours that takes the hip through a full circular range of motion to improve joint health and activate the glutes."
}