How to do the Hip CARs
Step by step
- Stand tall next to a wall or chair and hold on lightly for balance (CARs just means slow, controlled circles).
- Lift one knee up in front of you to about hip height.
- Sweep that knee out to the side, tracing the biggest slow circle you can.
- Continue the circle back and around, controlling every inch of the path.
- Reverse the direction, then repeat on the other leg.
The thing people get wrong
Go slow and stay in control the whole circle - keep your standing leg and torso steady rather than swinging the moving leg with momentum.
Coaching cue
Move slowly enough that you could freeze the leg in place at any point in the circle.
Make it easier or harder
- Easier: Hold on with both hands and make smaller circles.
- Harder: Let go of the support and do the circles hands-free.
Muscles worked
- Primary: Hips
- Secondary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.