Hips and adductors
Hip CARs
The Hip CARs is a mobility exercise with no equipment for your hip flexors. Share of the load in the Zulta muscle model: gluteus maximus 22%, gluteus medius 18% and hip flexors 16%.
How to do it
- Stand tall next to a wall or rack and hold it with one hand.
- Brace the abs and keep the standing leg straight.
- Lift the outside knee up in front to hip height.
- Open the knee out to the side, rotate it behind you and bring it down and back to the standing leg in the largest circle you can control.
- Reverse the circle and repeat slowly for 30 to 45 seconds per leg, breathing steadily.
Tips
- Move slowly while keeping the leg tense.
- Keep the pelvis square to the front the whole time.
Common mistakes
- Twisting or tilting the torso to make the circle bigger.
- Rushing the circle with momentum.
Muscles worked by the Hip CARs
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Hip CARs alternatives
Same equipment
Different equipment
Easier
Similar exercises
Frequently asked questions
What muscles does the Hip CARs work?
Mainly the gluteus maximus and gluteus medius. The hip flexors and adductors assist.
Is the Hip CARs good for beginners?
The Hip CARs is rated intermediate. If you are new, learn the Hip Opener (Walking) first and build up from there.
What is a good alternative to the Hip CARs?
For example the 90/90 Hip Switch, Hip Circle and Hip Opener (Walking). They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.