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Standing Hip CAR

Step by step instructions, muscle activation and variants for the Standing Hip CAR.

EasyGlutesCore

About this exercise

The Standing Hip Controlled Articular Rotation (CAR) is a single-leg mobility drill that takes the free hip through its full active range of motion in a slow, deliberate circle. Performing it in a standing position challenges both hip joint health and balance while training the nervous system to access and own every degree of hip mobility.

How to Perform

  • Stand on one leg with a soft bend in the knee and brace your core for stability
  • Lift the opposite knee to hip height in front of you, keeping the spine tall
  • Slowly rotate the hip outward, moving the knee to the side and then sweeping the leg behind you
  • Continue the circular arc, bringing the leg out to the side and back to the front starting position
  • Move as slowly as possible throughout the rotation, maintaining active tension in the hip
  • Reverse the direction of the circle after completing the desired reps
  • Switch legs and repeat the same number of rotations

Muscle Activation

Primary
GlutesCore
Secondary
Inner thighsOuter thighs

About the Standing Hip CAR

The Standing Hip CAR is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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