Hip Cars

How to do it

Stand tall holding onto a stable surface for balance. Shift your weight onto one leg and lift the other knee toward your chest. Rotate your lifted leg outward and open your hip, then sweep your knee out to the side and behind you in a large circular motion while keeping your torso still. Continue the circle by bringing your knee back to the front. Reverse the direction after completing the reps, then switch legs. Move slowly and deliberately to explore your full range of motion.

1. 1Stand tall and draw your knee up, out, and around in a slow controlled circle, feeling your hip joint moving through its full range
2. 2Keep your torso stable and core engaged so the movement stays isolated to your hip
3. 3You should feel your glutes and deep hip muscles working to guide the motion

Common mistakes

• ×Don't move quickly or jerk through sticking points; slow down to improve control
• ×Avoid compensating with your lower back or leaning to the side
• ×Don't push into pain, stay within a comfortable range of motion

Muscles worked

The hip cars mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.

• GlutesPrimary
• QuadsPrimary
• HamstringsPrimary
• Lower BackSupport
• CalvesSupport