Hip CARs

Hip CARs are controlled articular rotations for the hip. They train your hip rotators and hip flexors to guide the hip joint through its full available range in a smooth circle, while your glutes and core work to keep the rest of your body still.

Stand tall with your feet about hip-width apart. Hold onto a wall, rack, or counter with one hand for balance. Keep your chest up and your standing leg planted firmly through the whole foot.

Lift one knee toward your chest. Open that knee out to the side, then rotate the thigh back behind you and lower the foot toward the floor. Reverse by sweeping the leg back out to the side, lifting the knee, and returning to the start. Trace the biggest pain-free circle you can with your knee. Move slowly and focus on control, not speed.

Breathe normally and brace your core lightly so your torso does not sway or arch. If balancing is hard, use a stronger support or do the drill from your hands and knees. If you want more challenge, lighten your grip and let your standing leg do more of the stabilizing work.

Fault: The standing hip or rib cage shifts side to side to create the motion. Fix: Keep the torso still and make the moving hip do all the work. Shrink the circle until you can stay controlled.

Fault: The leg swings around quickly instead of tracing a smooth circle. Fix: Slow down and chase control, not speed. Aim for each full circle to take several seconds.

Fault: The circle shrinks or the knee barely leaves the midline. Fix: Work the biggest pain-free circle possible, but only in a range where the motion stays smooth and your torso stays quiet.