Hip CARs
Hip CARs (Controlled Articular Rotations) are a mobility exercise aimed at improving hip joint flexibility and control. Through slow, controlled movements, the full range of motion in the hip joint is utilized, activating the hip flexors, glutes, and adductors. This exercise is especially useful as a warm-up before more intense workouts or to enhance hip mobility and stability. Unlike static stretches, Hip CARs require active control, similar to dynamic mobility exercises like leg swings.
Necessary equipment
Hip CARs - the correct execution
- Hold on to a post with your arms if necessary
- Work only from your hips, your upper body is firm
- Pull your knee up towards your chest
- Rotate your leg outward
- Tilt your foot up and go into external rotation
- Bring your knees back together at the end
- Return your leg the same way back to the starting position
- Make sure that you always work in your largest possible range of motion
- A circle in both directions is considered as one repetition
The exercise Hip CARs is intended to be used as a mobility, warm up exercise.
Which muscles are trained by Hip CARs?
Primary trained muscles for Hip CARs
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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