Take the Hip Flexibility Test - Improve Your Squat, Lunge & Sit

Are you working on improving your hip flexibility to help you squat deeper, get up and down from the floor more easily, and move more freely, but you’re not sure how to track your progress? Then this video is for you.

By using simple mobility tests like those we’ll show you, you can monitor your progress over the course of weeks and months to ensure you’re working to restore basic range of motion (BROM) in this crucial area of your body. They will test flexion, extension, lateral and medial rotation in your hips – essential ranges of motion that we often lose as we age.

VIDEO CONTENTS
00:00 Hip Flexibility Tests
02:24 Hip Flexion Test
03:13 Hip Extension Test
04:29 Lateral Rotation Test
05:23 Medial Rotation Test

DISCLAIMER – Please do not use this video to diagnose an injury. If you have a major hip or pelvic problem, please err on the side of caution and speak to a medical professional before attempting any self-care routine.

WHAT IS BASIC RANGE OF MOTION?
Imagine a healthy 12-year-old playing in the park with friends. They can get up and down from the floor with ease, perform a full squat, and sit comfortably cross-legged. These simple, natural movement patterns are often lost as we age and as we fall into the trap of a sedentary lifestyle.

Consistency in stretching is the key to increasing your hip mobility over time. Unlike strength training, where rest days are crucial, your body adapts best to stretching when done consistently—ideally daily.

BEST PRACTICES
Write down your score for each test and re-test every couple of weeks initially, then every month or so thereafter. Keep in mind that these tests are a reference point only. We all have unique ways of moving, but these are a good way to help track your progress.

4 TESTS WE'LL LEARN
1) Hip flexion test
2) Hip extension test
3) Lateral rotation test
4) Medial rotation

WANT MORE?

Got a question? Please post down below.

#Hips #HipMobility #HipFlexibility

[YOGABODY.Official]

What you test and track often improves - just because you're testing! Hope this is helpful. - Lucas @ YOGABODY

[brunobenhurg]

This video was so helpful for me. I knew I had problems with my hips, but I didn't know exactly what they were, and you helped me understand it. Thank you so much.

[joshtaylor]

I am 9 days into your 21 day hip challenge and it's been phenomenal. My back pain is already gone and standing at my desk is no longer painful. And I was pretty flexible but the exercises really connected. Thanks :)

[haro]

I have just spent the morning going through all of your videos. I love them all. My problem area is with the rhomboids and neck. I’m really hoping that you will address upper body issues in future videos.

[judylandry]

Thanks Lucas for teaching me about my body.

[dave]

Beautiful, clear, concise, informative explanation that can be practically applied in every day life and tracked. Fantastic. Thank you.

[Jo_spice_blackwood]

I like that they are interesting to watch yet I was compelled to do practical exercises immediately with the video

[Thor]

Physical therapist here looking for good resources for my patients. I enjoyed and appreciate your tests and some of your stretches in your other videos. Something that you do not cover his hip impingement. I would make your cliental aware of what it is and how they may be feeling a stretch, pain, or a block in a muscle group opposite that of which is being assessed. Thanks!

[angrishpankaj]

Hi Lucas, Thanks for your video. What can we do to improve our hip flexibility? Which stretching is good?
Thanks

[project_yesterday]

Hi Lucas! Watching you from Portugal. Thank you for your videos! Are you planning a video specifically on how to fix a posterior pelvic tilt?

[shinymetalvids]

Great videos! So do we just do the poses in these tests to help us score better?

[Antied]

Thanks for this.Are you planning on providing stretches to help with limited mobility re: these? I can't even lift my legs 2 inches off the floor for the belly laying one.

[ericd.mckinneysr.]

Do you have flexibility movements for beginners? I'm 6'9, had covid twice and after a year I'm getting moving and everything is super tight!

[potrelviewer]

First test I can do, somewhat. Second test, I cannot breathe in any prone position; somehow this blocks my lungs from working properly (have had that issue since I was born). Third test is also totally undoable. Tried a few years back just to sit with knees somewhat open, and I nearly ruptured my two psoas muscles.
Since then, I cannot move my legs and hips sideways, fearing that I might permanently lose the already meager motion of my hips.

[TiagoLima-ezkp]

This will be great to show my Jiu-Jitsu Students. It will help them asses their troubled areas.

[Skywalkernz]

Hi Lucas I'm so happy to find you here! I was in one of yoga class in Samui.

[lonniejames]

I've had some problems with my legs and hips over the last couple of years. I would take my dog for a walk and after 15 minutes or so, my hips would start to feel numb and my legs would start to feel pain. I had to sit down in order to continue the walk. This last year, I got an MRI that revealed bilateral Foraminal Stenosis. Today, I had the injection related to that - the joint block injection for l5-s1. I want to be able to do rehabilitation in order to do squats without pain and enjoy movement overall - is there a good regimen to help me accomplish this?

[fabiobonetta]

Man's got the greatest foot arch I've ever seen.

[woncameron]

what causes pain when doing glute bridges?

[Nothing_Left_To_Say]

i like long tests videos, where can i find more of these? i searched across your videos and all i could find is short ones or excersizes