Knee CARs
Knee CARs are controlled articular rotations, similar to Hip CARs or Spine CARs. They aim to improve the mobility and stability of the knee joint by actively engaging the muscles and nervous system in the movement. Unlike static stretches, CARs involve active rotational movements at the outer edge of the range of motion. This not only enhances flexibility but also improves neurological control and joint stability.
CARs stimulate adaptations in the joint and train the body to control movements at the extremes of the range of motion. Each repetition is performed with tension to signal the muscles and brain that these movements are safe and manageable. This active control helps prevent injuries and enhances movement quality.
In Knee CARs, the goal is to consciously use the full range of motion of the knee joint without assistance from other joints. The circular movements are performed with maximum precision to train control and stability. They are excellent for warm-up routines, promote kinesthetic awareness, and support long-term joint health.
Knee CARs - the correct execution
- Start in a shoulder-width stance
- Make sure your spine is upright
- Shift your weight slightly to your left leg
- Now make circular movements with your knee over your foot
- The foot remains completely on the ground
- Work in the largest possible range of motion
- A circle in both directions is considered as one repetition
The exercise Knee CARs is intended to be used as a mobility, warm up exercise.
Which muscles are trained by Knee CARs?
Primary trained muscles for Knee CARs
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
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