Foundation
Circle each hip on all fours
Whenyou finish the first floor stretch in your warm-up
On hands and knees, lift one bent knee toward your chest, out to the side, then behind you and back down. Keep pelvis level and back quiet. Try two slow circles each way per hip.
- Make it easier
- Lift the knee only a little and use a small circle.
- Progression
- Slow each circle further before making it larger; keep the trunk still.
Start tiny
One small circle per hip.
SafetyShrink the circle if your pelvis rolls. Stop for pain or pinching.
Evidence grade CPractitioner method or editorial idea
Dr Notley, Quadruped Hip Circles (CARs), updated 2026. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
