Adiletix - Hip CARs - Step-by-Step Guide

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Hip CARs

1 - Start on all fours with your hands under your shoulders and knees under your hips.
2 - Brace your core and keep your spine neutral, avoiding rotation or arching through your lower back.
3 - Lift one knee slightly off the floor and slowly drive it forward toward your elbow.
4 - Move the knee out to the side while keeping the movement controlled and the pelvis as still as possible.
5 - Rotate the hip by lifting the foot toward the ceiling, then continue the circle by bringing the knee back behind you.
6 - Return the knee to the starting position and repeat for the desired number of controlled repetitions.
7 - Complete all reps on one side, then switch legs.

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