Hip CARs (Controlled Articular Rotations)

MobilityBW

Slow, maximal-range circular rotation of the hip joint performed with full-body tension to actively train the outer limits of hip mobility, not just passively stretch it. The signature FRC (Functional Range Conditioning) drill.

Demo: FRC

Sets

2

Reps

3-5 slow circles each direction, per side

Rest

30s

Contraindications

Hip labral pathology — work with a clinician to define safe range.

Setup

Stand tall holding a wall or pole lightly for balance. Brace the entire body — glutes, abs, opposite leg — before starting.

Execution

  1. 1Lift the working knee up and out into flexion + external rotation
  2. 2Continue the circle into abduction, then extension, keeping the knee bent
  3. 3Internally rotate as the leg reaches back, then return to the start
  4. 4Move as slowly as possible, pushing gently into every end range
  5. 5Reverse direction for equal reps

Key cues

  • Full-body tension — squeeze everything, not just the moving leg
  • Move slower than feels natural
  • Push into the edges of each range, don't just pass through
  • Keep the standing leg locked and stable

Common faults

  • Moving too fast and skipping end ranges
  • Letting the torso rotate along with the hip
  • Using momentum instead of control
  • Standing leg buckling or wobbling

Tweaks

  • Perform seated for isolated 90/90-style rotation control
  • Add resistance band tension for PAILs/RAILs style loading (FRC progression)
  • Reduce range initially and expand over weeks

Regressions

90/90 Hip Switch

Muscles

Primary: Hip Rotators, Glute Complex, Hip Capsule

Secondary: Core, Adductors

Notes

CARs are meant as daily joint-health maintenance, not just a warmup — ideally done every morning.

Sources

Attribution: Dr. Andreo Spina / Functional Range Conditioning (FRC)