Quick Answer
Quadruped Hip CARs is a beginner mobility exercise that targets your hip flexors and glutes. It uses only your bodyweight. Start on all-fours (quadruped position) with hands under shoulders and knees under hips.
Video Tutorial
How to Perform the Quadruped Hip CARs
- 1
Start on all-fours (quadruped position) with hands under shoulders and knees under hips.
- 2
Lift one knee out to the side, keeping the knee bent.
- 3
Trace the largest possible circle with the knee, moving slowly and with control.
- 4
Move through full hip range: out, back, around, and forward.
- 5
Keep your spine and pelvis stable so only the hip moves.
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 Quadruped Hip CARs 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 Quadruped Hip CARs work?
The Quadruped Hip CARs primarily works your hip flexors and glutes. Secondary muscles include the core.
What equipment do I need for the Quadruped Hip CARs?
The Quadruped Hip CARs 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 Quadruped Hip CARs suitable for beginners?
Yes. The Quadruped Hip CARs 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 Quadruped Hip CARs 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 Quadruped Hip CARs 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.