Standing Hip CARs
Joint Focus: HIPS
•
4m 13s
This lesson video teaches Standing Hip CARs - a key drill for developing real hip control through the full workspace: flexion, extension, abduction, adduction, and internal/external rotation. The objective is to move the hip independently, without “stealing” range from excessive pelvic rotation or spine movement. In this lesson we use a stick/dowel/PVC as a balance tool, and also as a way to create upper-body tension so you can stay stable and make the hip do the work. Move slow, stay honest, and explore your maximum available range with clean control.
Up Next in Joint Focus: HIPS
-
Bearsit Hip ER PAILs/RAILs
This video explains the Bearsit Hip ER PAILs/RAILs - an effective way to turn hip external rotation from “something you can stretch into” into range you can actually control and use. The purpose of the drill is to expand and strengthen your hip ER by combining passive exposure with high-quality i...
-
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...
