Hip CARS (Controlled Articular Rotations)
Controlled articular rotations to build active hip ROM and joint control.
hip mobility exercises Hip joint mobility, motor controlExecution
- 1Quadruped or standing with support
- 2Lift knee toward chest (flexion)
- 3Open outward (abduction + external rotation)
- 4Extend backward
- 5Close inward (adduction + internal rotation)
- 6Slow, controlled full circle
- 75-10 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
- 1With support -> No support -> Add resistance -> Larger range
Related Patterns
hip external rotation restrictionsquat compensation
