Improve Hip Mobility with Hip CARs | All-Fours Tutorial for Stronger Hips
Автор: Khalil Hussein
Загружено: 2021-02-14
Просмотров: 85
Unlock stronger, more mobile hips with this Hip CARs (Controlled Articular Rotations) tutorial in the all-fours position.
This short follow-along video guides you through the correct form, setup, and technique to improve joint control, reduce stiffness, and strengthen the hip capsule — especially useful for athletes, desk workers, and anyone with hip tightness or pain.
💡 What You’ll Learn:
How to properly brace your core during hip CARs
Step-by-step form breakdown to isolate hip movement
Common mistakes to avoid (like excessive back arching)
A wall-assisted variation for extra support and control
🎯 Perfect For:
✔️ Mobility training
✔️ Prehab/rehab routines
✔️ Active recovery days
✔️ Runners, lifters, or anyone sitting long hours
👉 Incorporate this drill into your daily mobility routine to maintain healthy, functional hips. Remember: quality of movement speed!
✅ Timestamps:
0:00 – Intro: Hip CARs in All-Fours Position
0:03 – Core Bracing and Arm Position
0:09 – Setting Up the Base Leg for Stability
0:22 – Begin the Hip CAR: Knee to Chest
0:26 – Leg Out to Side and Rotate Up
0:29 – Kick Back & Squeeze Glutes
0:33 – Return to Start Position
0:38 – What to Avoid: Spinal Movement or Leaning
0:42 – Bonus Tip: Wall Support for More Control
0:54 – Final Reps Demonstration
Check out my instagram @khalilchiro and all my other CARs videos.
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