You do not need a clinical setting to understand your hip health. You can perform these four assessments at home with minimal equipment. These tests are designed to highlight specific areas of restriction, such as the hip flexors, the joint capsule, or the rotators.
The Thomas Test
The Thomas Test is the standard assessment for hip flexor tightness. The hip flexors are a group of muscles, including the psoas and the rectus femoris, that pull the knee toward the chest. To perform this test, you will need a sturdy table or a high bed.
- Sit at the very edge of a table or bed.
- Lie back and pull both knees toward your chest. This flattens your lower back against the surface.
- While holding one knee firmly to your chest, slowly lower the other leg until it hangs off the edge.
- Observe the position of the lowered leg.
What to look for: If your thigh stays parallel to the table or drops below it, your hip flexors have a healthy length. If your thigh remains lifted above the table, it may indicate tightness in the psoas. If your knee straightens out instead of hanging at a 90-degree angle, your quadriceps may be the primary source of the restriction.
The FABER Test
The FABER test measures the overall mobility of the hip joint. FABER stands for Flexion, Abduction, and External Rotation. It helps identify if the restriction is coming from the joint itself or the surrounding muscles.
- Lie flat on your back on the floor.
- Cross one ankle over the opposite knee, creating a "figure four" shape.
- Slowly let the crossed knee drop toward the floor while keeping your pelvis flat and stable.
- Measure the distance between your knee and the floor.
What to look for: Ideally, your knee should come close to being parallel with the floor, or at least within a few inches. If the knee stays high or you feel a "pinching" sensation in the groin, it suggests limited external rotation or joint capsule tension.
Seated Internal and External Rotation
Rotation is often the first type of mobility to decline as we age. We frequently move in linear paths—walking, running, or cycling—but we rarely challenge the rotational capacity of the hip. This test assesses how the femur (thigh bone) rotates within the hip socket.
- Sit on a chair or a bench with your feet hanging freely.
- Keep your thighs parallel to each other.
- Without moving your thigh or leaning your torso, move your foot outward (this is internal rotation of the hip).
- Then, move your foot inward across your midline (this is external rotation).
What to look for: For internal rotation, you should ideally reach about 35 to 45 degrees. For external rotation, look for 45 to 60 degrees. If you find you can barely move your foot outward, your internal rotation is limited, which can impact your ability to squat or lung properly.
The 90/90 Assessment
The 90/90 position is both a test and a corrective exercise. It provides a clear picture of how your hips handle rotation on both sides simultaneously.
- Sit on the floor and place one leg in front of you with the knee bent at 90 degrees.
- Place the other leg to the side, also bent at 90 degrees, so the thigh is pointing away from you.
- Try to sit tall with your spine straight without leaning heavily on your hands for support.
What to look for: Many people find they must lean away from the back leg to stay upright. If you cannot sit vertically without using your hands, it indicates a significant restriction in the internal rotation of the back hip or the external rotation of the front hip.
Quick Answer: To assess hip mobility at home, use the Thomas Test for flexor length, the FABER test for joint range, and the 90/90 position for rotational capacity. These tests help identify where your movement is restricted.
