It’s tempting to walk into a gym and head straight for the treadmill, especially if time is tight. However, warming up properly before exercise is essential to getting the most out of your session—and avoid injury.
As a certified personal trainer, I always recommend one warm-up that’s simple yet effective: hip controlled articular rotations (or hip CARs). This move prepares your lower body for exercise, enhances range of motion, reduces pain and promotes optimal joint health.
And hip CARs are not just for warm-ups—they’re a fantastic way to mobilise your hips after long periods of sitting. You won’t need any additional equipment to do them, although you may want to roll out a yoga mat for comfort.
How to do the tabletop hip CAR
Sets: 1 Reps: 5 on each side in each direction
- Start in a tabletop position with your hands under your shoulders and knees under your hips.
- Engage your core muscles and keep your spine neutral.
- Squeeze your right glute and lift your right foot, keeping your knee bent at a 90° angle.
- Rotate your right knee slowly out to the side then bring it forward toward your right arm.
- Lower your knee back to the starting position and repeat in both directions.
- Switch to the left side, repeating the sequence in both directions.
Trainer tips
To maximize the benefits, work through your full range of motion in each part of the rotation. Move slowly, keep your core engaged and avoid letting your lower back sink.
How to do standing hip CAR
Sets: 1 Reps: 5 on each side in each direction
- Stand with your feet hip-width apart, keeping your core engaged and spine neutral. Hold onto something for support if needed.
- Lift your right knee to hip height, maintaining a 90° angle at the knee.
- Keeping your torso steady, rotate your knee out to the side maintaining its height and angle.
- Internally rotate the knee, raising the lower leg behind you so that it's parallel to the floor.
- Rotate your entire knee and foot behind you, moving slowly and keeping the knee bent and core stable.
- Lower the knee back to the starting position. Reverse the movement on the same leg to complete one rep.
Trainer tips
If floor exercises aren’t comfortable for you, try the standing hip CAR. Follow the same principles—move slowly and mindfully, work through your full range of motion and avoid excessive arching in the lower back.
What are the benefits of hip CARs?
Hip CARs strengthen the muscles surrounding the hip joint while enhancing mobility and flexibility in the lower body. Doing them before a workout can increase blood flow, reducing the risk of injury. Regularly practicing hip CARs builds deeper core strength, supporting better posture and joint health over time.
Want more routines for hip health? Have a look at these hip stretches to undo the damage of sitting and team them with some hip strengthening exercises.
