Quick Answer
Hip CARs (Controlled Articular Rotations) is a beginner mobility exercise that targets your hip flexors and glutes. It uses only your bodyweight. On all-fours, lift one knee out to the side at hip height.
Video Tutorial
How to Perform the Hip CARs (Controlled Articular Rotations)
- 1
On all-fours, lift one knee out to the side at hip height.
- 2
Trace the largest possible circle with the knee, slowly and with control.
- 3
Move through full hip range: out, back, around.
- 4
Keep spine and pelvis stable — only the hip moves.
- 5
5 reps each direction, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Hip CARs (Controlled Articular Rotations) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Hip CARs (Controlled Articular Rotations) work?
The Hip CARs (Controlled Articular Rotations) primarily targets your hip flexors and glutes.
What equipment do I need for the Hip CARs (Controlled Articular Rotations)?
The Hip CARs (Controlled Articular Rotations) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Hip CARs (Controlled Articular Rotations) suitable for beginners?
Yes. The Hip CARs (Controlled Articular Rotations) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Hip CARs (Controlled Articular Rotations) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Hip CARs (Controlled Articular Rotations) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.