ClapMove · clapmove.com
Exercise handout — move better, feel better.
Hip CARs (Controlled Articular Rotations)
Full hip joint control exercise moving through complete range of motion in a controlled circular pattern.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
5
Reps / Time
30 sec
Rest
15-30 sec per circle
Tempo
Step-by-Step Guide
Set up
- Stand facing wall with hands on wall for support
- Stand on one leg with slight knee bend
- Create full body tension for stability
Step 1 of 5
Lift knee toward chest
Step 2 of 5
Open knee outward (external rotation)
Step 3 of 5
Extend leg behind you
Step 4 of 5
Circle leg down to starting position
Step 5 of 5
Reverse direction after completing reps
Breathing
- Breathe continuously
- Never hold breath
- Exhale through challenging positions
Form Cues
- Move as slowly as possible
- Make the biggest circle you can control
- Keep standing leg stable
- Minimize trunk movement
Common Mistakes to Avoid
- Moving too fast
- Twisting trunk to compensate
- Small, rushed circles
- Holding breath
Safety Information
Move within pain-free range only. Excellent for daily joint health maintenance.
Progressions
Remove wall support, add ankle weight, increase time per rotation
Regressions
Reduce range of motion, hold onto sturdy surface
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.