When it comes to a solid hip mobility exercise, standing hip CARs are a top pick. Why? Because they don’t just target your range of motion—they challenge your control, balance, and strength too! Let’s break down why standing hip CARs aren’t your average hip mobility exercise.
What Are CARs?
CARs stands for Controlled Articular Rotations. These are slow, focused, active joint circles. The goal? To explore your full active range of motion (ROM) while staying in control. On top of that CARs help send neurological signals to your brain so you can better understand and use your the full ROM of your joints.
For the hips, that means moving through:
- Hip flexion
- Abduction
- External rotation
- Internal rotation
You’re not just passively stretching. You’re actively working to maintain control throughout the full range. This builds true mobility, not just flexibility.
Why Standing?
You’ll often see hip CARs done in a quadruped (all-fours) position. That’s great—but standing really takes it to the next level.
Standing CARs add a single-leg stability challenge. That means your planted leg has to work harder to balance you. That means you’re getting bonus strength and control!
It’s also a more functional way to strengthen. Think about walking, running, climbing stairs. Those all happen on one leg at a time in an upright position. Plus it’s easier to pay attention to what your back is doing when you’re standing upright. When this exercise is done in the quadruped position, you can make different compensations like rounding your spine to help get the ROM you’re looking for.
How To Do Standing Hip Cars
To make this hip mobility exercise count, form is everything. Here’s how to keep it clean:
- Use a sturdy object like a yoga block or foam roller to step over.
- Don’t go too high—if you’re tipping, it’s too much.
- Keep your torso tall and still.
- Move with control, not speed.
- Repeat the full circle in both directions.
It’s quality over quantity.
Start with 3 sets of 5 reps each side. As you get stronger, build up to 10. Then slowly raise the object height to progress the movement.
One More Tip: Stay Honest
Using an object helps you track your progress. If you’re cheating the circle or losing balance, it shows. That’s a good thing—it keeps you accountable.
Want to see it in action? Check out the video below for a step-by-step breakdown.
Not There Yet? Try Standing Hip Gates
If full CARs are too challenging, start with standing hip gates. These focus on just part of the range. They build coordination and control without overwhelming your balance.
Think of them as a stepping stone.
You’ll train the movement patterns you need for CARs—without losing form or wobbling through reps.
Standing hip CARs are a powerful hip mobility exercise. They build strength, control, and balance. Just make sure to move slow, stay tall, and train both directions. If you’re new, start with hip gates and work your way up.
Are Your Hips Feeling Stiff, Stuck, or Off-Balance?
If standing hip CARs feel shaky, uncoordinated, or downright impossible—you’re not alone. Most people skip one part of mobility… whether it’s strength and control or flexibility… That’s why progress stalls.
MDRx Hips fixes that.
Our 4-week hip mobility program gives you a proven, step-by-step plan to:
Improve control in every direction
Unlock your full range of motion
Build real strength around your hips
Master exercises like standing hip CARs with confidence
There’s no guesswork. Just smart mobility training designed to help you move better and stay injury free.
This program is for everyone and anyone! We made it approachable with different variations available to you so that way if you’re a beginner or a pro your hips will benefit.
Ready to feel stronger, more stable, and totally in control of your hips? Start MDRx Hips Now!
Your hips will thank you!
