Seated Knee CARs
CARs
•
3m 42s
This lesson video teaches Seated Knee CARs - a controlled way to explore the knee through flexion, extension, and internal/external rotation. The objective is slow, intentional movement so you learn what true knee motion feels like, where your available range is, and how to control it. We also highlight the ankle’s role in the chain - because it will influence what you feel - but the key is not letting the ankle become the driver or a compensation. Done correctly, this drill builds better knee awareness, cleaner mechanics, and stronger joint control over time.
Up Next in CARs
-
Seated Patella CARs
This Kinstretch Explained video teaches Seated Patella CARs - a practical way to help the patella (kneecap) glide more freely over the knee. The patella doesn’t rotate on its own, so this drill uses gentle finger guidance to massage and steer the kneecap through its available glide. It can feel t...
-
Side-lying Straight-leg Hip CARs
This video covers Side-lying Straight-leg Hip CARs - a hip CARs variation used for workspace maintenance, priming, and quick diagnostics. Keeping the knee straight changes the game: it forces you to explore hip motion with less “wiggle room,” making it easier to notice where you lose control or s...
-
Bearsit Hip Capsule CARs
This video covers Bearsit Hip Capsule CARs - a rotational priming drill designed to prepare the hip joint and capsule for deeper work, especially PAILs/RAILs and other isometric tension training. The purpose is to take the hip through slow, controlled internal/external rotation so the joint is “o...
