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Hip Flexors · Beginner

Standing Hip CAR

Standing controlled articular rotation moving the hip through its largest stable circle.

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Standing Hip CAR demonstration

Exercise overview

Training details

Hip FlexorsAdductorsAbductorsGlutesCore

Equipment

Bodyweight

Sets × reps

2 × 5 / direction

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall on one leg and hold a stable support if needed.
  2. 02Lift the opposite knee forward to about hip height.
  3. 03Move the knee outward, then sweep it backward and down in a controlled circle.
  4. 04Keep the pelvis and trunk as still as possible throughout the motion.
  5. 05Reverse the circle for the assigned repetitions, then switch legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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