Hip CARS (Controlled Articular Rotations)

hip mobility exercises Hip joint mobility, motor control

Controlled articular rotations to build active hip ROM and joint control.

Execution

1. Quadruped or standing with support
2. Lift knee toward chest (flexion)
3. Open outward (abduction + external rotation)
4. Extend backward
5. Close inward (adduction + internal rotation)
6. Slow, controlled full circle
7. 5-10 reps each direction per hip

Cues

• Isolate the hip; avoid lumbar motion
• Max range without compensation
• Slow and controlled

Common Errors

• Lumbar compensation
• Rushing the circle
• Loss of control at end range

Progressions

• With support -> No support -> Add resistance -> Larger range

Related Patterns

• hip external rotation restriction
• squat compensation