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Mobility · Lower body

Hip CARs

Difficulty Mobility

How to perform it

Stand on one leg (hold onto a wall) and draw the biggest circle you can with the other hip: knee in front of the body → out to the side → back → close. CARs = Controlled Articular Rotations – prepares the hip for squats/lunges. Slow and controlled, no compensating through the lower back.

Video demo

Equipment

No equipment (bodyweight)

Muscles worked

Muscles and artwork credits
  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Controlled articular rotations

Exercise family · pattern: Mobility

1 family · 2 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.