Controlled Articular Rotations (CARs) move a joint through its full range of motion under control. For the hip, this means creating large circles that access internal rotation, external rotation, flexion, extension, abduction, and adduction. Hip CARs reveal restrictions and improve them simultaneously. The controlled nature of the movement builds strength at end ranges while increasing mobility. This approach differs from passive stretching. These seven variations challenge hip mobility from different positions and angles. Each targets the hip joint while adding unique demands on stability and control. Start Your 14-Day Free Trial The 7 Best Exercises 1. Standing Hip Circles Why it works: Standing hip circles challenge balance while mobilizing the joint. This is the foundational hip CAR position. JME 122 Keeping your feet in the same position, rotate your hips in a circle. 2. Standing Hip Flexion Why it works: Controlled hip flexion builds active range. Lifting the knee high strengthens hip flexors through their full range. JME 127 Holding onto the wall or your chair, lift one leg to 90 degrees, return to the ground, then do the same with the other leg. 3. Figure Eight Hip Pattern Why it works: The figure eight pattern combines multiple hip movements. This challenges coordination while building mobility. JME 128 Staying steady on one leg, follow the diagram for the path of your leg. Stay controlled with your movement and find your end range at every location. 4. Internal Rotation Focus Why it works: Internal rotation declines fastest with age and sitting. This variation emphasizes the most commonly restricted movement. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. 5. Standing Hip Extension Why it works: Extending the hip behind you counters the flexed position of sitting. This opens the front of the hip. JME 140 Standing, while maintaining a 90 degree bend at your knee, lift your leg to find your end range of motion. Once found, return to the floor and do the other leg. 6. Full Range Hip Circles Why it works: Large hip circles access every direction of hip movement. This comprehensive variation takes time but provides complete mobility. JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. 7. Hip Rotations Why it works: Rotating the leg while extended challenges hip mobility in a different way. This variation builds rotational control. JME 149 Either sitting or standing, straighten and extend one leg forward. Rotate that leg left and right and find your end range of motion each way. Stay slow and controlled. How to Use These Exercises Perform each exercise for 30-60 seconds. Move slowly and controlled. Do not force range of motion beyond what feels comfortable. For best results: Perform the routine 2-3 times daily Take movement breaks every 45-60 minutes during desk work Breathe deeply throughout each exercise Stop if you experience sharp pain Start Moving Better Today Hip CARs build mobility while maintaining control. These seven variations challenge the hip joint from every angle. Perform hip CARs daily. Move slowly and deliberately through each portion of the circle. Quality matters more than speed. simplmobility provides joint-specific mobility programs designed for desk workers. Each routine takes 2-3 minutes and targets the areas that need attention most. Try simplmobility Free for 14 Days