Faber test
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Stretching
- Typ
- Stretching
The Faber test is a bodyweight hip mobility assessment and stretch performed lying down in a figure-4 position. It opens the hip joint while stretching the groin and adductors and gently mobilizes the hip flexors, and it is widely used to assess the hip and sacroiliac region. The name stands for Flexion, ABduction, and External Rotation, the three motions the movement combines.
Faber test: So führst du sie aus
- 1Lie flat on your back on a firm mat or bench with both legs extended and your spine in a neutral, relaxed position.
- 2Bend one knee and lift that foot off the floor, then place the outside of your ankle across the opposite thigh, just above the knee, to form a figure-4 shape.
- 3Let the bent knee rotate outward and open toward the floor, keeping the ankle resting on the thigh.
- 4Keep both hips level on the surface and avoid rocking your pelvis to one side.
- 5Slowly lower the bent knee toward the floor, allowing gravity or a light press from your hand to deepen the hip and groin stretch.
- 6Hold the open position for 20 to 30 seconds while breathing steadily and noting any tightness or discomfort in the hip or groin.
- 7Bring the knee back up under control and slide your foot off the opposite thigh to release.
- 8Return the leg to the floor, then repeat the same sequence on the other side.
Technik-Tipps
- Keep the resting ankle stacked above the knee, not on top of the kneecap, so pressure stays on the thigh rather than the joint.
- Breathe out as you let the knee sink lower, which helps the groin and adductors relax into the stretch.
- Press only on the bent knee, never on the ankle, and let the hip open at its own range.
- Compare both sides as you go, since a noticeably tighter hip can flag where to focus your mobility work.
Häufige Fehler
- Forcing the bent knee toward the floor instead of letting it open gradually, which can strain the groin and irritate the hip.
- Letting the pelvis twist and lift off the surface, which hides the real hip range and reduces the stretch on the target side.
- Resting the ankle on the kneecap rather than the thigh, which loads the knee joint and can cause discomfort.
- Holding your breath and tensing up, which keeps the adductors guarded and prevents the hip from relaxing open.
- Rushing through both sides without controlling the release, which can tweak the hip flexors as you bring the leg back.
Häufig gestellte Fragen
What is the Faber test?
The Faber test is a bodyweight hip mobility movement and assessment done in a figure-4 position while lying down. The name stands for Flexion, ABduction, and External Rotation, and it is also known as Patrick's test.
What does the Faber test stretch?
It opens the hip joint and stretches the groin and adductors of the figure-4 leg, while gently mobilizing the hip flexors. It also loads the sacroiliac region, which is why it is used to screen the hip and SI joint.
How long should I hold the Faber position?
Hold the open figure-4 position for about 20 to 30 seconds per side, breathing steadily. Repeat once or twice on each side as a mobility drill.
What does pain during the Faber test mean?
Discomfort in the groin or front of the hip often points to tight hip or hip-joint tissue, while pain in the back of the pelvis can suggest the sacroiliac region. Sharp or persistent pain is a sign to ease off and seek a professional assessment.
Is the Faber test good for beginners?
Yes. It needs no equipment beyond your bodyweight, is performed lying down, and lets you control the range, so beginners can use it to gauge and improve hip mobility safely.
