How many reps of supine hip CARs should a beginner do?

4 to 5 slow circles in each direction per side is a good entry dose. Because lying down removes the balance demand, this version is gentle enough to do daily as a morning mobility drill or before squatting and hinging.

How do you make supine hip CARs easier or harder?

Make it easier by bending the non-working knee instead of keeping that leg pinned straight, which takes pressure off the low back. Make it harder by keeping the non-working leg fully extended and pressed down, or adding a light ankle weight to the moving leg.

What are supine hip CARs good for, and when would a different version serve better?

Lying down lets the floor support the spine, so this is the most accessible hip CAR and a good entry point for beginners or anyone easing back into hip work after discomfort. A different version serves better once the hip moves well lying down and needs the added challenge of standing balance or hands-and-knees stability instead.

Beginner

Supine Hip CARs

Lying on your back lets the floor support your spine so you can chase deep, honest hip flexion without compensating through the pelvis. This is the most accessible hip CAR and a great entry point for beginners or anyone rehabbing cranky hips. Work it as a gentle morning mobility drill or as targeted prep before squatting and hinging.

Equipment: Body Weight
Body part: Glutes
Type: Functional, Recovery, Stretching
Browse by muscle: Gluteus Maximus, Gluteus Medius
Browse by movement: Mobility Drill

How to do it

1
Lie flat on your back with legs extended and low back gently pressed toward the floor.
2
Raise one leg and pull the knee toward your chest into maximal hip flexion while keeping the opposite leg pinned down.
3
From the top of flexion, rotate the hip to carry the knee outward into abduction and external rotation.
4
Sweep the leg down and around toward extension, straightening it back to the floor to complete the circle.
5
Reverse the direction, keeping the pelvis quiet and the non-working leg heavy.
6
Breathe evenly and keep constant tension through the working hip.
7
Perform equal reps each direction, then switch sides.

Tips

Anchor the down leg by pressing its heel into the floor so the pelvis cannot rock.
Prioritize a slow, controlled circle over a large sloppy one; range earns itself with control.
If the low back lifts, shrink the flexion range until you can keep it grounded.

Variations

Common mistakes

The head and neck strain upward off the floor to watch the moving leg, adding tension that has nothing to do with the hip.
The knee travels in a flat line up and down instead of truly sweeping out to the side during the abduction phase.
The breath gets held through the hardest part of the flexion, spiking tension through the shoulders and chest instead of the hip.
Reps speed up as the set goes on, so the last few circles end up smaller and faster than the first, careful ones.

Frequently asked

How many reps of supine hip CARs should a beginner do?: 4 to 5 slow circles in each direction per side is a good entry dose. Because lying down removes the balance demand, this version is gentle enough to do daily as a morning mobility drill or before squatting and hinging.
How do you make supine hip CARs easier or harder?: Make it easier by bending the non-working knee instead of keeping that leg pinned straight, which takes pressure off the low back. Make it harder by keeping the non-working leg fully extended and pressed down, or adding a light ankle weight to the moving leg.
What are supine hip CARs good for, and when would a different version serve better?: Lying down lets the floor support the spine, so this is the most accessible hip CAR and a good entry point for beginners or anyone easing back into hip work after discomfort. A different version serves better once the hip moves well lying down and needs the added challenge of standing balance or hands-and-knees stability instead.

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