Why Test Your Hip Mobility?
Are your hips as mobile as they should be? Poor hip mobility can lead to discomfort, pain, or even long-term joint issues like femoroacetabular impingement (FAI).
Before you start a rehab hip exercise program or fitness routine, it’s essential to understand your current range of motion. These five at-home self-tests will help you gauge your hip mobility without needing special tools.
The 5 Best Hip Mobility Self-Tests
1. Hip Flexion Test
Purpose: Check how well you can lift your knee toward your chest.
Instructions:
- Lie flat on your back.
- Bend one knee and bring it toward your chest, keeping the opposite leg on the floor.
- Stop when you feel tightness or discomfort.
Results:
- Good mobility: Your knee should approach your chest easily.
- Limited mobility: If your range feels restricted or painful, it could indicate tight hip flexors or joint issues like hip impingement.
2. Hip Internal and External Rotation Test
Purpose: Assess how well your hip rotates inwards and outwards.
Instructions:
- Sit on a chair with your knees bent at 90°.
- For internal rotation, raise your leg slightly and rotate one knee inward so the foot swings outward.
- For external rotation, rotate the knee outward so the foot swings inward.
Results:
- Healthy hips: Both rotations should feel smooth and symmetrical on both sides.
- If one side feels restricted or painful, it may signal a mobility imbalance.
*Watch Dr. Mike show how it's done here.
3. Seated Butterfly Test
Purpose: Measure hip flexibility and abduction.
Instructions:
- Sit on the ground with your feet pressed together and knees bent outward.
- Gently press your knees toward the floor using your hands.
Results:
- Flexible hips: Knees should naturally come close to the floor.
- Stiffness or pain indicates tight inner thighs or hip flexors.
4. Straight Leg Raise Test
Purpose: Test hamstring flexibility and hip flexion.
Instructions:
- Lie on your back with legs extended straight.
- Slowly lift one leg straight toward the ceiling, keeping the other leg on the floor.
Results:
- Optimal range: Your leg should reach a near-vertical position without strain.
- Limited range suggests tight hamstrings or restricted hip flexion.
5. FADIR Test (Flexion, Adduction, and Internal Rotation)
Purpose: Screen for hip impingement (FAI). You can see a video showing how to do this here.
Instructions:
- Lie on your back with legs extended.
- Bend one knee to 90°, move it diagonally toward the opposite shoulder, and rotate the knee inward.
Results:
- Pain or pinching in the groin could indicate femoroacetabular impingement.
Bonus Test for Hip Osteoarthritis: Forward about halfway through this video to the second test to see Dr. Mike show how to test for limited internal rotation of the femur.
Why These Tests Matter
These simple tests give you a snapshot of your hip mobility and identify areas needing attention. If you notice pain, discomfort, or limited range of motion, you may have tight hips, muscle imbalances, or early signs of joint dysfunction.
Take Action: Improve Your Hip Mobility Today
Improving hip mobility can prevent pain and support better overall movement. If you want a guided, expert-designed program to improve your hips, we have two options for you.
For those experiencing pain from hip impingement, labral tears, and osteoarthritis, our Hip Impingement Program is here to help.
If your restricted mobility is due to anything else, or you just want to improve your hip strength and mobility in general, our Hips & Glutes program is your go-to foundation program.
Join the MoveU Membership today for:
- Detailed, step-by-step exercise programs.
- Guidance from expert coaches.
- A supportive community of people improving their movement.
FAQs About Hip Mobility
Q: Can I improve hip mobility at any age?
A: Absolutely! With consistent effort and proper guidance, most people can significantly enhance their mobility.
Q: What if I feel pain during an exercise or movement?
A: Stop the movement or back off the range of motion. We have coaches who are active in our community to guide our members by viewing their form and giving modifications when necessary.
Q: How often should I test my hip mobility?
A: Reassess every 4–6 weeks to track progress.
