Hip CAR for BJJ
Hip Controlled Articular Rotations (CARs) move the hip joint through its full range of motion in a controlled circle. This daily practice maintains hip health and mobility while identifying restrictions early. Hip CARs are considered non-negotiable daily mobility work for serious grapplers.
✓ Step-by-Step Instructions
- 1 Stand on one leg holding a wall or post for balance.
- 2 Lift the working knee to hip height in front of you.
- 3 Open the knee out to the side as far as possible.
- 4 Continue the circle by bringing the knee behind you.
- 5 Return the knee to the starting position to complete the circle.
- 6 Reverse the direction.
- 7 Keep the pelvis stable throughout.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Maintains the hip mobility needed for guard play and identifies tight spots before they cause injury during training. Daily hip CARs keep the hips mobile enough for the diverse positions encountered in BJJ.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rotating the pelvis instead of the hip
- ⚠ Moving too quickly
- ⚠ Not reaching maximum range in each direction
- ⚠ Losing balance and rushing
🔄 Variations
- → Quadruped hip CAR
- → Supine hip CAR
- → Banded hip CAR
- → Seated hip CAR
Track Your Hip CAR Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Hip CAR help my BJJ game? ▼
Maintains the hip mobility needed for guard play and identifies tight spots before they cause injury during training. Daily hip CARs keep the hips mobile enough for the diverse positions encountered in BJJ.
What equipment do I need for the Hip CAR? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hip CAR? ▼
The Hip CAR is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.