Hip CARs (Controlled Articular Rotations)

Controlled Articular Rotations move the hip through its complete range of motion under tension, simultaneously improving mobility and building strength at end ranges. CARs are a Foundation Training and FRC principle for maintaining joint health.

Duration

2 min

Reps

5 each direction, each leg

Sets

How to do it

1
Stand beside a wall or chair and hold it lightly for balance.
2
Lift your right knee up toward your chest, keeping your standing leg slightly bent.
3
Rotate the knee outward to the side, then sweep it back behind you in a big arc.
4
Complete the circle by bringing the knee forward again. This is one forward CAR.
5
Reverse direction for one backward CAR. Move as slowly as possible, 5 to 8 seconds per full rotation.

Benefits

Explores and expands the full available range of the hip joint
Builds strength and control at end ranges of hip motion
Reduces hip stiffness and joint degeneration risk with daily practice

Common mistakes

Moving too fast and using momentum instead of active muscular control
Allowing the pelvis to tilt or rotate during the movement
Using the support to compensate for poor balance rather than just for light stability