Mobility
Hip Controlled Articular Rotation
Hip Controlled Articular Rotation is a slow hip circle that trains control through your available range of motion while you keep your pelvis and trunk still.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Stand beside a wall with one hand resting on it for balance.
- Lift your near-side knee toward your chest with the knee bent.
- Open that knee out to the side.
- Sweep your bent knee behind your hip as your thigh turns inward.
- Bring your knee underneath your hip, keeping your foot off the floor.
- Trace the same circle in reverse until your knee is beneath your hip again.
- Lower your foot to the floor.
Form cues
- Keep your belt line level.
- Keep your ribs over your pelvis.
- Move slowly enough to pause anywhere.
- Breathe steadily through the circle.
Common mistakes
- Turning the whole bodyKeep your chest facing forward so the motion comes from your hip rather than your trunk.
- Straightening the moving kneeMaintain roughly the same knee bend throughout the circle.
- Leaning away from the moving legMake the circle smaller so your weight stays centered over your standing foot.
Safety
Forcing the circle beyond your controlled range can irritate the hip, particularly if you push through pinching or catching. Losing balance can also cause a fall.
- Use a stable support that can take your weight if you wobble.
- Begin with a small circle before exploring a larger range.
- Stop the movement if you feel pain, pinching, or catching.
If you have persistent hip symptoms or a recent hip injury or surgery, ask a physiotherapist or doctor about a suitable range before trying full circles.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 2–4 reps per side
- Rest
- No rest timer
Count one circle in each direction as one rep.