Hip Mobility Test: Self-Assessment for Tight Hips

"Tight hips" is vague. Your hip moves in multiple directions, and restrictions in each cause different problems. This guide teaches you to test each hip movement, identify your specific limitations, and target them with the right exercises.

Hip Movements Explained

Your hip joint allows six primary movements:

1. Flexion — Bringing knee toward chest
2. Extension — Leg moving behind you
3. Abduction — Leg moving out to side
4. Adduction — Leg moving across body
5. External rotation — Rotating thigh outward
6. Internal rotation — Rotating thigh inward

Most people with "tight hips" have specific restrictions, not global tightness. Testing reveals exactly what needs work.

What You Need

• Yoga mat or carpeted floor
• Wall (for some tests)
• A friend to observe (helpful but not essential)
• Your smartphone to video yourself (recommended)

The Tests

Test 1: Hip Flexion (Thomas Test Modified)

What it tests: Hip flexor tightness (psoas, rectus femoris)

How to do it:

1. Lie on your back at the edge of a bed or table
2. Pull both knees to chest
3. Lower one leg toward the floor, keeping the other pulled tight
4. Note where the lowered leg ends up

What to look for:

• Thigh position: Should rest at or below horizontal
• Knee bend: Should hang at about 90 degrees
• Thigh rotation: Should stay neutral, not rotate out

Interpreting results:

| Finding | What It Means | |---------|---------------| | Thigh stays above horizontal | Tight hip flexors (psoas/iliacus) | | Knee straightens instead of bending | Tight rectus femoris (quad) | | Thigh rotates outward | Tight TFL/IT band | | Low back arches off surface | Very tight hip flexors |

Test 2: Hip Extension (Prone Hip Extension)

What it tests: Ability to move leg behind you

How to do it:

1. Lie face down, legs straight
2. Keeping leg straight, lift one leg toward ceiling
3. Don't rotate pelvis or arch low back excessively
4. Measure height of thigh from floor

Normal range: 10-20 degrees (thigh lifts 6-12 inches)

Limited if: Leg barely lifts or back arches significantly to compensate

Causes of restriction: Tight hip flexors, weak glutes, stiff anterior hip capsule

Test 3: Hip External Rotation (Seated)

What it tests: Ability to rotate thigh outward

How to do it:

1. Sit on chair, feet flat, knees at 90 degrees
2. Keeping knee in place, rotate foot inward (this externally rotates the hip)
3. Compare both sides

Normal range: Foot should rotate inward 40-45 degrees from starting position

Limited if: Less than 30 degrees or significant difference between sides

Also test lying down:

1. Lie on back, knee bent 90 degrees, foot pointing up
2. Let foot fall outward (rotating thigh out)
3. Measure how far foot falls

Test 4: Hip Internal Rotation (Seated)

What it tests: Ability to rotate thigh inward (often the most restricted)

How to do it:

1. Sit on chair, feet flat, knees at 90 degrees
2. Keeping knee in place, rotate foot outward (this internally rotates the hip)
3. Compare both sides

Normal range: Foot should rotate outward 30-40 degrees from starting position

Limited if: Less than 20 degrees or significant asymmetry

Also test lying down:

1. Lie on back, knee bent 90 degrees, foot pointing up
2. Let foot fall inward (rotating thigh in)
3. Measure how far foot falls

Why this matters: Limited internal rotation is associated with hip impingement, groin pain, and altered squat/deadlift mechanics.

Test 5: Hip Abduction (Lying)

What it tests: Ability to move leg out to the side

How to do it:

1. Lie on back, legs straight
2. Slide one leg out to the side, keeping it on the floor
3. Go as far as possible without rotating the leg or tilting pelvis
4. Measure angle from starting position

Normal range: 40-45 degrees

Limited if: Less than 30 degrees or significant asymmetry

Causes of restriction: Tight adductors (groin muscles)

Test 6: Hip Adduction

What it tests: Ability to move leg across body

How to do it:

1. Lie on back, legs straight
2. Cross one leg over the other
3. Note how far it goes

Normal range: Leg should cross well past midline (20-30 degrees of adduction)

Limited if: Leg barely crosses midline

Causes of restriction: Tight IT band, TFL, or lateral hip structures

Test 7: 90/90 Position

What it tests: Combined rotation mobility (external one hip, internal other)

How to do it:

1. Sit on floor
2. Position front leg: hip and knee both at 90 degrees, shin parallel to your body
3. Position back leg: hip and knee both at 90 degrees, shin perpendicular behind you
4. Try to sit upright with both sit bones on floor

What to look for:

• Can you sit upright or do you lean significantly?
• Is one side much easier than the other?
• Where do you feel the stretch/restriction?

Common findings:

• Difficulty getting front shin parallel = limited external rotation
• Difficulty getting back leg positioned = limited internal rotation
• Leaning away from front leg = overall hip tightness

Test 8: Deep Squat Assessment

What it tests: Functional hip mobility under load

How to do it:

1. Stand with feet shoulder-width, toes slightly out
2. Squat as deep as possible
3. Note what happens

Ideal:

• Full depth (hips below knees)
• Heels stay down
• Knees track over toes
• Upright torso

Hip mobility issues if:

• Heels rise (may also be ankle mobility)
• Excessive forward lean
• Knees cave inward
• Hips shift to one side
• "Butt wink" (pelvis tucks under) at depth

Test 9: Single-Leg Hip Hinge

What it tests: Hip mobility during functional movement

How to do it:

1. Stand on one leg
2. Hinge forward at hip, reaching opposite leg behind
3. Keep back straight
4. Go until you feel hamstring stretch or lose balance

What to look for:

• Can you reach torso to horizontal or beyond?
• Does standing hip rotate?
• Can you control the movement?

Limited if: Can't reach beyond 45-degree torso angle with good form

Recording Your Results

Use this simple tracking sheet:

| Test | Left | Right | Notes | |------|------|-------|-------| | Hip Flexion (Thomas) | | | | | Hip Extension | | | | | External Rotation | | | | | Internal Rotation | | | | | Abduction | | | | | Adduction | | | | | 90/90 Position | | | | | Deep Squat | N/A | N/A | |

Rate each as: Normal / Mild restriction / Moderate / Severe

Common Patterns

Pattern 1: Tight Flexors, Limited Extension

Profile:

• Failed Thomas test (thigh stays high)
• Limited prone hip extension
• Often has excessive low back curve

Common in: Desk workers, cyclists, those who sit a lot

Priority fixes:

1. Hip flexor stretching (half-kneeling)
2. Glute activation and strengthening
3. Prone hip extension work

Pattern 2: Limited Rotation (Especially Internal)

Profile:

• Poor internal rotation (often <20 degrees)
• Difficulty with 90/90 position
• May have groin or anterior hip pain

Common in: Former athletes, those with hip impingement

Priority fixes:

1. 90/90 stretches and transitions
2. Internal rotation PAILs/RAILs
3. Hip capsule mobility work

Pattern 3: Tight Adductors (Groin)

Profile:

• Limited abduction
• Groin tightness in deep squat
• May have one side tighter

Common in: Hockey players, soccer players, horseback riders

Priority fixes:

1. Adductor stretches (frog, Cossack squat)
2. Lateral movements
3. Wide-stance work

Pattern 4: Global Stiffness

Profile:

• Limited in most directions
• Difficulty with deep squat
• Often has associated back stiffness

Common in: Older adults, very sedentary individuals, post-injury

Priority fixes:

1. Daily mobility routine hitting all directions
2. Gradual progressive stretching
3. May need professional assessment

Targeted Exercises by Limitation

For Tight Hip Flexors

1. Half-kneeling hip flexor stretch: 60 seconds per side
2. Couch stretch: 60 seconds per side
3. Active hip flexor stretch with glute squeeze: 10 reps per side
4. Prone hip extension: 3 x 10

For Limited Internal Rotation

1. 90/90 breathing: 5 breaths each position
2. Supine internal rotation stretch: 60 seconds per side
3. Internal rotation PAILs/RAILs: 3 cycles
4. Pigeon pose variation (internal rotation bias): 60 seconds

For Limited External Rotation

1. 90/90 stretch (front leg focus): 60 seconds each side
2. Figure-4 stretch: 60 seconds per side
3. Pigeon pose: 60 seconds per side
4. Seated external rotation stretch: 60 seconds

For Tight Adductors

1. Frog stretch: 60-90 seconds
2. Cossack squat: 10 per side
3. Wide-stance good mornings: 10 reps
4. Adductor rockback: 10 per side

For Limited Extension

1. Half-kneeling hip flexor stretch with reach: 60 seconds
2. Glute bridges: 3 x 15
3. Single-leg hip thrusts: 3 x 10
4. Prone hip extension holds: 3 x 10 seconds

Sample Mobility Routines

Quick Daily Routine (5 minutes)

Best done in the morning or before training:

1. 90/90 switches: 10 total
2. Half-kneeling hip flexor stretch: 30 seconds each
3. Figure-4 stretch: 30 seconds each
4. Deep squat hold: 60 seconds

Complete Hip Mobility Session (15 minutes)

For dedicated mobility work:

1. Warm-up: Hip circles, leg swings (2 minutes)
2. Hip flexor stretch: 60 seconds each side
3. 90/90 position work: 60 seconds each configuration
4. Frog stretch: 60 seconds
5. Pigeon pose: 60 seconds each side
6. Deep squat hold: 90 seconds
7. Hip CARs (controlled articular rotations): 5 each direction, each hip

Target Your Weakness (Add to Routine)

Based on your test results, add extra time on your specific restrictions:

• Tight flexors: Add 2 minutes of hip flexor work
• Limited rotation: Add 90/90 transitions and IR/ER stretches
• Tight adductors: Add frog stretch and Cossack squats

Re-Testing Schedule

Test monthly to track progress:

• Perform all tests under same conditions
• Compare to previous results
• Adjust program based on progress

Expected timeline:

• 2 weeks: Feel looser during stretches
• 4 weeks: Noticeable improvement in tests
• 8 weeks: Significant range of motion gains
• 12 weeks: Near-normal mobility in most directions

When to See a Professional

Get evaluated if you have:

• Pain during any test (not just stretch sensation)
• Clicking, catching, or locking in the hip
• Significant asymmetry that doesn't improve
• Limited mobility after hip injury or surgery
• Groin pain with certain movements
• No improvement after 8 weeks of consistent work

Conclusion

"Tight hips" isn't one problem—it's many possible restrictions. Testing reveals exactly what's limited so you can target your specific needs.

Run through these tests honestly. Video yourself if possible. Identify your 1-2 biggest limitations and prioritize those in your mobility work. Retest monthly to track progress and adjust focus.

Most hip mobility issues improve significantly within 8-12 weeks of consistent, targeted work. The key is knowing exactly what to work on—and now you do.