Hip mobility is the full range of motion available at the ball-and-socket hip joint. This capacity is necessary for simple walking and complex athletic movements, and it indicates overall joint health. Assessing mobility is important because restrictions can affect biomechanics throughout the body, placing stress on neighboring structures. Self-testing your hip function provides a baseline understanding of your current movement patterns. This knowledge helps identify potential restrictions early, which aids in injury prevention and maintaining functional movement as you age.
Understanding Hip Mobility and Its Functional Components
The hip joint moves across three primary planes, and mobility is determined by the total range of motion in each. The sagittal plane involves flexion (bringing the knee toward the chest) and extension (moving the leg backward). Restrictions in extension are common due to prolonged sitting, which often causes hip flexor tightness.
The frontal plane includes abduction (moving the leg away from the midline) and adduction (moving it back toward the midline). The third plane involves rotation: internal rotation (thigh rolling inward) and external rotation (thigh rolling outward). Limitations in any component often force the lower back to compensate, leading to excessive movement in the lumbar spine. This compensatory pattern is a common factor in lower back pain, as the spine manages loads the hip should handle.
Self-Assessment Tests for Flexibility and Range
These simple assessments can be performed at home to check the functional capacity of your hip joints. Perform the movements slowly, stopping immediately if any sharp pain occurs. Comparing the range of motion and sensation between your left and right hips offers insight into existing asymmetries.
The Modified Thomas Test
This test assesses the length of the hip flexor muscles, specifically the iliopsoas and the rectus femoris. Sit on the edge of a sturdy table or bed, then lie back while pulling both knees toward your chest. Hold one knee securely against your chest, ensuring your lower back is flat against the surface.
Slowly allow the opposite leg to drop toward the floor, letting the knee hang over the edge. Normal flexibility allows the thigh to rest parallel to the floor without lifting. If the thigh lifts off the surface, it indicates tightness in the iliopsoas.
If the thigh rests parallel but the knee extends past 90 degrees, it indicates tightness in the rectus femoris. Note the angle of the thigh and knee, and then repeat the process on the other side. Asymmetry between the legs indicates a potential movement imbalance.
The Figure-4 Test (FABER)
The Figure-4 Test (FABER: Flexion, Abduction, External Rotation) checks the range of motion for hip external rotation and can indicate hip joint or sacroiliac joint issues. Lie flat on your back with both legs extended straight. Cross the ankle of the leg you are testing over the opposite thigh, resting just above the knee, to create a figure-four shape.
Gently let the bent knee drop toward the floor, allowing gravity to pull the hip into external rotation. The goal is for the outside of the knee to drop close to the surface, showing good mobility.
A restriction is indicated if the knee remains significantly elevated or if you feel tightness or a pinching pain in the groin. Stabilize the pelvis by placing a hand on the hip opposite the bent knee to prevent rolling. Note how high the knee sits off the surface and whether the sensation is muscle stretching or a deep, bony block. Compare the height and quality of movement between both sides.
The Deep Squat Assessment
The deep squat is a functional movement requiring combined mobility from the hips, knees, and ankles. Stand with your feet shoulder-width apart, pointing slightly outward in a comfortable stance. Extend your arms forward for balance, and slowly lower your hips as far as possible while keeping your heels flat and your chest upright.
Observe where your movement breaks down, as this indicates the area of restriction. If your heels lift, the limitation is likely ankle mobility. If your torso folds forward significantly or your hips cannot get below your knees, hip or thoracic spine limitations are likely. Watch for one knee collapsing inward (valgus collapse), which signals a lack of hip external rotation or gluteal control on that side.
Interpreting Your Results and Next Steps
Interpreting these self-assessments involves looking for three signs: pain, asymmetry, and significant limitation. Sharp pain during any movement, especially a deep pinch in the groin, suggests a possible joint issue like impingement or a labral tear, and the movement should not be pushed further. A deep, pulling sensation usually points toward muscle or soft tissue tightness.
Asymmetry is a common finding. If one hip allows the knee to drop significantly lower in the Figure-4 Test, or if one thigh lifts higher in the Modified Thomas Test, it indicates an imbalance. These imbalances can alter gait and movement patterns, placing uneven stress on joints during daily activities.
The inability to achieve the expected position, such as the thigh not resting parallel in the Thomas Test or the knee remaining very high in the Figure-4 Test, signals a clear mobility restriction.
If your self-assessments reveal persistent pain or a profound, non-painful limitation, consult a physical therapist. These professionals can perform a formal diagnosis to differentiate between simple muscle tightness and underlying structural issues, such as hip osteoarthritis or femoroacetabular impingement. Seeking early intervention prevents minor mobility issues from developing into chronic problems.