Maintaining appropriate hip mobility is important for proper form when completing squatting exercises, but limitations in hip mobility can also impact your day- to-day life.

Sitting on and getting up from lower surfaces, such as a couch or toilet seat, can cause hip pain or be more difficult if you have limitations in your hip mobility.

If you notice stiffness or pain in your hips with prolonged sitting or if you struggle to squat, this test may help you determine if your hip rotation is limited. If it is, we have a provided exercises below to help improve your mobility. 

You can perform this simple test on your own at home. It is designed to assess your hip rotation mobility.  Specifically, this helps to evaluate internal and external rotation, only 2 of the motions that could be contributing to hip stiffness. Give this test a try on your own at home.

Start by sitting on the ground with your hips and knees bent to 90 degrees as pictured below.

Without using your hands for support, transition to sitting on your butt with your heels remaining in contact with the ground.

Rotate both legs to the other side. Make sure to keep your chest up.

*If you experience any pain while completing this test, you should just stop there and reach out to us. One of our therapists would be happy to perform a brief injury assessment to determine what might be causing the pain, and if any specific treatment is recommended.

If you were unable to complete this movement without using your hands or without your heels lifting from the ground, we’ve compiled a list of a few exercises below that will help you improve your hip mobility. Try completing these regularly and then test yourself again to see if you’ve improved! 

Hip Rotation with Feet Elevated on Wall

• Begin by laying on your back with your feet on the wall and your hips and knees bent to 90 degrees. Place a foam roller or pillow between your knees.
• Engage your core and glutes and lift your hips 1-2 inches from the surface.
• Slowly rotate one leg out to the side and then return to the starting position.
• Repeat with the opposite foot keeping your hips elevated throughout the motion.

Perform 10-15 repetitions for 2-3 sets

90-90 Hip Lift

• Begin in the test position described above.
• Lean forward and place both hands on the ground.
• Lift your back leg up from the surface rotating at the hip.

If you are unable to perform this movement actively, you can use one hand to assist and attempt to hold at the top.

Perform 10-15 repetitions for 2-3 sets on both sides

Pigeon Stretch

• Start on your hands and knees.
• Lift up one leg and bring it into a figure 4 position.
• Lean forward resting your elbows on the ground
• Next, sink into the stretch as tolerated.

Hold for 20-30 seconds and complete 3-5 times per side. 

Standing Hip Openers

• Start standing with good posture and an object like a foam roller next to you.
• Slow and controlled, lift your leg off the ground to a 90-90 position.
• Bring your hip out to the side, clearing the foam roller.
• Continue the motion, extending your hip past the foam roller and return to the starting position.
• Repeat the movement in the opposite direction.

Perform 2-3 sets of 10-15 repetitions per side.