Hip External Rotation Test
The Hip External Rotation Test is a simple but effective assessment that helps evaluate the mobility and flexibility of the hip joint. This test specifically targets the muscles involved in external rotation, which play a key role in various movements such as walking, running, and squatting. It can provide valuable insights into any underlying imbalances or restrictions within the hip joint. To perform the Hip External Rotation Test, you will lie on your back with your knees bent and feet flat on the floor. Keeping your feet together, allow your knees to fall outwards towards the floor, creating a diamond shape with your legs. Your lower legs and feet should remain in contact with the floor throughout the movement. Ideally, during this test, you should be able to lower your knees to a point where they are parallel to the floor or even touch the floor. If you experience any discomfort, stiffness, or are unable to reach these positions, it could indicate tightness or reduced range of motion in the hip external rotators. Regularly performing the Hip External Rotation Test can help you monitor changes in hip mobility over time and identify any limitations that may impact your overall physical performance. By addressing these limitations through targeted exercises and stretches, you can enhance your hip mobility and reduce the risk of injuries during daily activities or workouts.
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Instructions
- Start by lying on your side with your legs straight and stacked on top of each other.
- Place a small towel or pillow between your knees to keep them slightly apart.
- Keeping your feet together, rotate your top leg away from your body as far as you can without allowing your hips to roll backward.
- Hold the end position for a few seconds, then return to the starting position.
- Repeat on the opposite side.
Tips & Tricks
- Engage your core muscles throughout the test to maintain stability.
- Keep your back straight and avoid hunching your shoulders.
- Focus on using your hip joint to rotate your leg outwards, rather than relying on other muscles to compensate.
- Perform the exercise slowly and with control to ensure accuracy of movement.
- Avoid excessive tension in your neck or jaw during the test.
- Maintain a neutral spine position and avoid overarching or rounding your lower back.
- Remember to breathe deeply and consistently throughout the exercise.
- If you experience pain or discomfort during the test, stop immediately and consult with a healthcare professional.
- Ensure that you are properly warmed up before performing the hip external rotation test.
- Regular practice and consistency will help improve your performance over time.