How to Do a Hip CARs

To perform Hip Controlled Articular Rotations (CARs), stand tall and maintain a stable torso. Slowly circle your knee through its full range of motion, focusing on controlled movements. Aim for precision to enhance hip joint health and mobility.

How to Do It

1. Stand Tall: Begin in a standing position with your feet hip-width apart. Ensure your core is engaged and your torso remains still throughout the exercise.
2. Lift Your Knee: Raise one knee towards your chest, bending the hip and knee at approximately 90 degrees.
3. Initiate the Circle: From this position, start to move your knee outward, creating a circular motion. Think of tracing a large circle in the air with your knee.
4. Complete the Circle: Continue the motion by bringing your knee back down and inward until you return to the starting position.
5. Reverse the Direction: Once you’ve completed the circular motion in one direction (5 reps), switch and circle your knee in the opposite direction for another 5 reps.
6. Repeat: Complete 2 sets of this exercise, ensuring you maintain a steady pace and controlled movement throughout.

Muscles Worked

Hip CARs primarily target the following muscle groups:

• Hip Flexors: Engaged during the initial lift of the knee.
• Glutes: Activates as you stabilize your hip joint during the movement.
• Quadriceps: Engaged throughout the motion, particularly when lifting the knee.
• Hip Abductors and Adductors: Worked during the circular motion to stabilize and control the leg.

Common Mistakes

• Mistake: Rushing the movement. Fix: Focus on slow, controlled movements to maximize range and effectiveness. Set a tempo of 2 seconds for each direction to maintain control.
• Mistake: Allowing the torso to twist or lean. Fix: Keep your torso upright and stable. Engage your core to prevent any unnecessary movement from the upper body.
• Mistake: Incomplete range of motion. Fix: Aim for full range in both directions. If you feel tightness, ease into the movement and gradually work on increasing your range.

Variations/Progressions

• Beginner: If you're new to this exercise, reduce the number of repetitions to 3 per direction while focusing on form. You can also perform CARs seated on a chair to limit your range and enhance control.
• Intermediate: Maintain the standard 5 reps per direction but incorporate a balance challenge by performing the exercise on one leg while lifting the opposite leg.
• Advanced: Increase the complexity by adding light ankle weights when you feel comfortable with the movement, or try performing the exercise on a balance cushion to further engage stabilizing muscles.

When to Avoid It/See a Clinician

If you have a history of hip injuries or experience pain during the movement, it's crucial to stop and consult a clinician. Hip CARs are not suitable for individuals with serious injuries, joint instability, or any condition that affects motion quality. LegLike can assist in providing personalized workout plans, but it does not replace professional diagnosis or treatment.

For beginners, aim for 2 sets of 5 reps in each direction with a controlled tempo of about 2 seconds per movement. As you progress and become more comfortable with the exercise, you can gradually increase your repetitions and add variations.

Related: Deep Squat Hold

Remember to listen to your body and adjust as necessary. Consistency is key to improving hip mobility and overall joint health.

Related: World's Greatest Stretch

Want this exercise programmed into a full plan for you? Try LegLike — AI-guided lower-body workouts, mobility assessment and rehab plans.