Hip CARs
Controlled articular rotations of the hip: slow, deliberate circles of the thigh through the largest pain-free range while the rest of the body stays still.
Primary muscles
- Hip Flexors
- Gluteus Medius
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Hip Abductors
- Transverse Abdominis
- Sets
- 1–2
- Reps
- 3–5 per direction per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with one hand on a wall or support, or on hands and knees for an easier version.
Brace your trunk lightly and lift one knee up in front of you.
Open the knee out to the side as far as you can control.
Rotate the thigh so the foot swings up behind you, then extend the leg back.
Bring the knee back down under the hip and reverse the circle on the next rep.
Breathing: Breathe slowly and continuously; do not hold your breath.
Coaching tips
Only the hip moves
Go slow and own every inch
Keep the pelvis level and quiet
Common mistakes
Tilting or twisting the torso to fake range
Moving too fast
Leaning heavily into the support
Safety notes
Use a support for balance and keep the range comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.