Hip controlled articular rotations (CARs)
- Basic
- Bodyweight
- Unilateral
Big, slow circle without moving the torso
Muscles worked
- Primary:
- Glutes
How to do it
- On all fours (or standing against a wall), lift one knee towards your chest.
- Draw the biggest circle you can with the knee: out, back and around, without moving your torso.
- Do the reps one way, then the other, before switching legs.
Common mistakes
- Rotating the pelvis or back to make the circle bigger.
- Doing it fast.
Tips
- Slow and tense: it's active mobility, not a swing.
- A good warm-up before squats and lunges.