Hip CARs

Controlled Articular Rotations for the hip — systematic exploration of full hip range of motion for joint health and mobility

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⚡ Quick Reference

Aspect	Details
Pattern	Mobility, CARs (Controlled Articular Rotations)
Primary Muscles	Hip Flexors, Glutes, Hip Rotators
Secondary Muscles	Adductors, Abductors, Core
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Starting stance: Stand tall with feet hip-width apart
2. Balance preparation: Shift weight fully onto one leg
3. Core engagement: Brace core, maintain neutral spine
4. Working leg: Lift opposite leg slightly off ground, knee straight
5. Alignment: Standing leg stays straight (no locked knee), pelvis neutral

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, stable	Non-slip preferred
Wall/support	Optional	Use if balance is challenging
Space	3x3 feet	Need room for full leg circle

Setup Cue

"Stand tall, weight on one leg, core tight — the standing leg does the stabilizing work while the moving leg explores its range"

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🔄 Execution

The Movement

⬆️ Flexion Phase

What's happening: Hip flexion to maximum comfortable range

1. Lift working leg forward, knee straight
2. Raise as high as possible without rounding spine
3. Maintain standing leg stability
4. Breathing: Inhale during flexion

Tempo: 3-4 seconds slow and controlled

Feel: Front of hip working, possible hamstring stretch

↗️ Abduction & External Rotation

What's happening: Moving from flexion to abduction with external rotation

1. Keep leg at same height (or higher)
2. Arc leg outward to side
3. Externally rotate from hip as you move
4. Breathing: Continue steady breathing

Tempo: 3-4 seconds, smooth arc

Feel: Outer hip working, groin may stretch

Common error here: Dropping the leg height — maintain maximum height throughout

⬇️ Extension Phase

What's happening: Moving through abduction to extension

1. Continue arc backward behind body
2. Maintain external rotation
3. Extend hip as far as comfortable
4. Keep pelvis neutral (don't arch lower back)
5. Breathing: Exhale during extension

Tempo: 3-4 seconds

Feel: Glutes working, front hip stretching

🔄 Return & Reverse

What's happening: Complete the circle and reverse direction

1. Return leg to starting position (down)
2. Repeat 3-5 times in this direction
3. Then reverse: start with extension, move to abduction, then flexion
4. Breathing: Rhythmic throughout

Key: Reverse direction trains both directions of hip rotation

Key Cues

Primary Cues

• "Keep the leg as high as possible throughout" — maintains hip engagement
• "Move slowly with control, not momentum" — this is active mobility
• "Pelvis stays neutral, no compensations" — isolated hip movement
• "Standing leg stays stable" — core engagement essential

Tempo Guide

Goal	Tempo	Example
Mobility	3-4s per phase	Slow, controlled, full ROM exploration
Joint health	4-5s per phase	Very slow, feeling every degree
Warm-up	2-3s per phase	Slightly faster but still controlled

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors	Flexion phase — lifting leg forward	████████░░ 80%
Glutes	Extension phase — moving leg backward	████████░░ 75%
Hip Rotators	Internal/external rotation throughout	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Adductors	Eccentrically stretched during abduction	██████░░░░ 60%
Abductors	Active during abduction phase	██████░░░░ 60%
Core	Stabilizes pelvis and spine	███████░░░ 65%

Stabilizers

Muscle	Role
Standing leg muscles	Maintain single-leg balance
Core stabilizers	Prevent compensatory movement

Mobility Focus

This is active mobility work — muscles are working throughout to control the movement. This builds both flexibility AND strength at end-range positions, which is more functional than passive stretching.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Letting leg drop during arc	Leg height decreases	Not exploring full ROM	Focus on maintaining max height
Using momentum/swinging	Ballistic movement	Not true CARs, less control	Slow down, reduce range if needed
Pelvis tilting/rotating	Lower back compensates	Hip not truly moving through ROM	Brace core harder, reduce range
Standing knee locked	Hyperextended knee	Stress on knee, poor balance	Soft knee, slight bend
Rushing the movement	Fast, uncontrolled	Missing the point of CARs	3-4 seconds per phase minimum

Most Common Error

Using momentum instead of muscular control — CARs should be SLOW and deliberate. If you can't control it slowly, reduce the range of motion until you can.

Self-Check Checklist

• Standing leg stable, slight knee bend
• Pelvis stays neutral (no tilting or rotating)
• Moving leg stays at maximum comfortable height throughout
• Movement is smooth and controlled, no jerking
• Breathing is steady and rhythmic

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🔀 Variations

By Position

Standing (Standard)

Component	Description
Position	Single-leg stance
Challenge	Balance + mobility
Best For	Functional mobility, warm-up

Supine (Lying Down)

Component	Description
Position	Lying on back
Challenge	Mobility only, no balance
Best For	Beginners, learning the pattern, post-workout

Quadruped (All Fours)

Component	Description
Position	Hands and knees
Challenge	Moderate stability demand
Best For	Building up to standing version

Regression Options

Variation	Change	Why
Supine Hip CARs	Lying on back	Removes balance demand
Supported Standing	Hold wall/chair	Easier balance
Bent Knee CARs	Knee bent throughout	Easier, less hip flexor demand

Progression Options

Variation	Change	Why
End-Range Lifts	Pause and lift at end-ranges	Builds strength at limits
Loaded Hip CARs	Ankle weights	Increases challenge
90-90 CARs	From seated 90-90 position	Different hip angles

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Direction	Rest	Frequency
Joint Health	1-2	3-5 each way	Minimal	Daily
Warm-up	1	3-4 each way	None	Before workouts
Mobility Development	2-3	5-8 each way	30-60s	Daily

Workout Placement

Program Type	Placement	Rationale
Strength training	Start of warm-up	Primes hip for loaded movements
Mobility session	Anytime	Can be primary focus
Morning routine	First thing	Restores ROM after sleep
Lower body day	Before squats/deadlifts	Specific hip preparation

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Daily	3 reps each direction, each side
Intermediate	Daily	5 reps each direction, each side
Advanced	Daily or 2x/day	5-8 reps each direction, each side

Daily Practice Protocol

CARs Philosophy

CARs are meant to be practiced DAILY. Think of them as "movement nutrition" for your joints — a small daily dose is better than a large occasional dose.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Supine Hip CARs	Learning the pattern, balance issues
Leg Swings	Dynamic warm-up, less control needed
Fire Hydrants	Quadruped position, easier balance

Progressions (Harder)

Exercise	When Ready	Link
End-Range Hip Lifts	Can complete full CARs smoothly
Loaded Hip CARs	Want to build end-range strength
90-90 Hip CARs	Excellent hip mobility already

Alternatives (Same Goal, Different Movement)

Dynamic Hip Mobility

Alternative	Difference
Leg Swings	Ballistic, less controlled
Hip Circles	Similar but often momentum-based

Static Hip Stretches

Alternative	Difference
Pigeon Pose	Passive hip stretch
Kneeling Hip Flexor Stretch	Passive hip flexor stretch

Other CARs

Alternative	Joint Focus
Shoulder CARs	Shoulder joint health
Ankle CARs	Ankle mobility

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hip impingement	Pinching at end-ranges	Reduce ROM, avoid pain ranges
Hip labral tear	Potential aggravation	Consult PT, may need supine version
Balance issues	Fall risk	Use wall support or supine version
Hip replacement	Joint restrictions	Must consult surgeon first

Stop Immediately If

• Sharp pain or pinching in hip (not muscular effort)
• Clicking or popping with pain
• Numbness or tingling down leg
• Loss of balance leading to fall risk

Safe Practice Guidelines

Guideline	Rationale
Never force ROM	CARs explore current capacity, not force new ROM
Both sides equally	Even if one is more limited
Pain-free only	Discomfort from effort is okay, joint pain is not
Daily practice	Consistency builds results

Normal vs. Concerning Sensations

Normal	Concerning
Muscular fatigue/burn	Sharp hip or groin pain
Sense of "tightness" at end-range	Pinching sensation
Standing leg shaking from effort	Joint clicking with pain
General hip area working	Numbness or tingling

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🦴 Joints Involved

Joint	Action	ROM Required	Focus
Hip	Flexion, Extension, Abduction, Rotation	Full available ROM	🔴 Primary
Knee	Minimal movement (kept straight)	Minimal	🟢 Low
Ankle	Minimal stabilization	Minimal	🟢 Low

Hip Range of Motion Explored

Movement	ROM Goal	Average Healthy ROM
Flexion	Maximum available	120°
Extension	Maximum available	15-20°
Abduction	Maximum available	45-50°
External rotation	Maximum available	45°
Internal rotation	Maximum available	35°

Why CARs Are Important for Joint Health

CARs provide:

1. Synovial fluid circulation — lubricates the joint
2. Full ROM maintenance — "use it or lose it"
3. Proprioceptive input — brain-joint communication
4. Early detection — notice restrictions or pain early

Joint Health Note

Hip CARs are one of the BEST things you can do for long-term hip health. They're low-impact, explore full ROM, and can be done daily without fatigue or injury risk when performed correctly.

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❓ Common Questions

What does "CARs" mean?

CARs stands for Controlled Articular Rotations. It's a method developed by Functional Range Conditioning (FRC) where you actively move a joint through its full range of motion with maximum muscular control — no momentum or swinging.

How is this different from leg swings?

Leg swings use momentum and are ballistic. CARs are SLOW, controlled, and active throughout. CARs build usable, controlled mobility while leg swings are more for dynamic warm-up. Both have their place.

Should I feel a "stretch"?

You might feel stretch sensations at end-ranges, but more importantly you should feel your muscles WORKING to control the movement. This is active mobility — you're building strength at end-range positions, not just passively stretching.

How many reps should I do?

Quality over quantity. 3-5 reps in each direction per side is plenty. The key is DAILY practice. Better to do 3 perfect reps every day than 20 sloppy reps once a week.

My hip "clicks" — is that bad?

Clicking without pain is usually harmless (often IT band or hip flexor tendon moving over bone). Clicking WITH pain should be evaluated by a healthcare provider. If pain-free, continue with reduced range of motion.

One hip is way tighter than the other — is that normal?

Very common, especially if you have a dominant side or past injury. Still do equal reps on both sides. The tighter side will gradually improve with consistent practice.

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📚 Sources

CARs Methodology:

• Functional Range Conditioning (Dr. Andreo Spina) — Tier C
• Functional Anatomy Seminars — Tier B

Joint Health:

• Arthrokinematics research — Tier A
• Synovial fluid dynamics studies — Tier A

Programming:

• FRC principles — Tier C
• Clinical mobility protocols — Tier B

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For Mo

When to recommend this exercise:

• User mentions hip tightness, limited hip mobility
• User sits a lot or has a desk job
• User is warming up for lower body training
• User wants to maintain joint health (injury prevention)
• User has had past hip issues and wants to maintain ROM

Who should NOT do this exercise:

• Acute hip injury or recent hip surgery → Wait for clearance
• Severe hip pain → Consult healthcare provider first
• Unable to balance → Use supine version or wall support

Key coaching cues to emphasize:

1. "Slow and controlled — no momentum or swinging"
2. "Keep the leg as high as possible throughout the entire circle"
3. "Pelvis stays neutral — your hip does the work, not your lower back"
4. "Standing leg stays stable, core is braced"

Common issues to watch for in user feedback:

• "My balance is terrible" → Suggest supine version or wall support
• "I can't get my leg very high" → Normal! Work at current ROM, will improve
• "One side is way tighter" → Expected, continue equal practice on both
• "I feel it in my lower back" → Pelvis is compensating, reduce ROM

Programming guidance:

• Pair with: Other CARs (shoulder, ankle), then main workout
• Timing: Daily practice, and before lower body workouts
• Typical frequency: Daily, 1-2x per day
• Volume: 3-5 reps each direction, each side

Progression signals:

• Ready to progress when: Can complete 5 smooth reps each way with no balance issues
• Add: End-range lifts, load, or more challenging positions (90-90)
• Regress if: Balance issues, pain, or inability to control movement

Integration with other exercises:

• Excellent before: Squats, deadlifts, lunges, running
• Pair with: Hip flexor stretches, glute activation
• Complements: Strength training by maintaining ROM

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Last updated: December 2024