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Quadruped 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 - Keeping one knee bent at about 90 degrees, lift that leg out to the side as high as you can without shifting your hips.
- 4 - Slowly circle the knee backward, bringing the thigh behind you while maintaining control through the hip.
- 5 - Continue the circle by drawing the knee down and back toward the starting position, moving through the largest pain-free range of motion possible.
- 6 - Complete the desired repetitions in one direction, then reverse the circle with the same controlled tempo.
- 7 - Switch legs and repeat, keeping the movement slow, deliberate, and isolated to the hip joint.
