Standing Hip CARs

1. 1Stand tall on one leg and perform a controlled articular rotation of the hip in the standing position, moving the free leg through full flexion, abduction, extension, and adduction while balancing. The standing version increases the proprioceptive and stability demand compared to a supported position, requiring greater single-leg control. Move through each portion of the circle slowly, breathing steadily and pausing in restricted zones to accumulate more range. Avoid leaning or hiking the pelvis — feel the hip joint rotating freely while the standing leg maintains a stable, stacked base.

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