How Tight Are Your Hips? Test (And Fix!) With This

Upon surveying over half a million people; hips were the most common area for stiffness and lack of mobility. So, what to do about it?

This test don’t lie

With 17 muscles contributing to hip function (“hip flexors” being the name for this group of 17 muscles, not specific muscle), it’s important to figure out which ones are tight, and if indeed it really is the hip flexors at all, or if it could be, as it often is, actually the tensor fasciae latae (TFL) muscle of the thigh. If it turns out to be both, well, that’s unfortunate but the good news is, now you’ll know and can start fixing from all the necessary angles.

Diagnostic test for tight hip flexors (Thomas Test):

1. Use a sturdy, elevated surface (e.g. table or counter—not a bed or couch, unless there is perchance room to swing your legs without them touching the floor).
2. Sit at the edge, lie back, and pull both knees to your chest.
3. Return one leg back down until the thigh is perpendicular to the table.
4. Let the other leg dangle off the edge to assess flexibility.

Observations from the test:

1. Thigh contact: is the back of your thigh touching the table?
2. Knee angle: is your knee bent at roughly 80° or straighter?
3. Thigh rotation: does the thigh roll outward?

Interpreting results:

• If your thigh contacts the surface and the knee is bent at around 80°, hip mobility is good.
• If your thigh doesn’t touch or knee is too straight, hip flexor tightness is present.
• If your thigh rolls outwards from your midline, that indicates tightness in the TFL muscle of the thigh.

Three best hip flexor stretches:

1. Kneeling lunge stretch:
   • Hips above the knee, tuck tailbone, engage glutes, press hips forward, reach arm up with a slight side bend.
2. Seated hip lift stretch:
   • Sit with feet hip-width apart, hands behind shoulders, lift hips, step one foot back, tuck tailbone, point knee away.
3. Sofa stretch:
   • Kneel with one shin against a couch/wall, other foot forward in lunge, tuck tailbone, press hips forward, lift torso.

It’s recommended to how each stretch for 30 seconds on each side.

For more on all of the above, and visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

11 Minutes to Pain-Free Hips

Take care!