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How To Improve Your Hip CAR (Controlled Articular Rotations)


A Hip CAR is the first place you should start to improve your hip mobility. The Hip CAR  (Controlled Articular Rotation) is the best way to ensure you are maintaining and strengthening the hip joint to its fullest capacity.

Most people do squats and lunges but when was the last time you SPECIFICALLY trained your hip?

The truth is when you have spent the time training your hip then lunges and squats are even more beneficial because the joints involved are functioning at a high level.

We use variations of the Hip CAR all the time in our Kinstretch classes.


Hip car for better hip mobility


How to improve your Hip CAR:

1. Add Blocking

Blocking is when you add a feedback mechanism such as a foam roller, the wall, or a coach’s hand. This will provide feedback on compensations.

Many people think they have a huge circle for their controlled articular rotation but actually extend their spine to fake motion at the hip.

The goal isn’t to lock someone into place but to provide feedback externally so they can internally navigate their bodies and perform the task with as little compensation as possible.

Check out the Hip CAR video below for this strategy with a yoga block.



Doing your Hip CAR up against the wall can be another great feedback tool.

With this Hip CAR variation, we see people fake the ability to abduct or open the hip up, like the classic fire hydrant exercise, by leaning away.

When we put the wall there and possibly an object between you and the wall we get feedback to not fake motion at the hip.


You might be shocked by how much range of motion you lose but that’s the point!

Controlled Articular Rotations are not about expanding range of motion but displaying strength and control with the range of motion that you currently have.


2. Add Variability To Your Hip CAR

Try these side-lying Hip CARs to feel how the hip is forced to work in a unique way. We can even add blocking by place a kettlebell or foam roller behind the back so you can feel when you rotate the spine to fake motion at the hip.

Changing the orientation of gravity can completely change the exercise.



3. Try Your Hip CAR In The Pool!

Whether you are limited and need some extra help, deal with arthritis, or just want to have a low-intensity recovery session, consider doing your Hip CARs in the pool. The water provides a unique resistance that can assist or challenge you depending on the angle.



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