Hip External Rotation Test
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Stretching
- Typ
- Stretching
The hip external rotation test is a bodyweight mobility assessment that measures how far your hips can rotate outward through their available range of motion. Using only your own body, it helps you gauge and gradually improve hip mobility, making it a useful self-check before squatting, lunging, or any movement that loads the hips.
Hip External Rotation Test: So führst du sie aus
- 1Sit on the floor with your back tall and your legs extended in front of you.
- 2Bend one knee and place that foot flat on the floor, then let the knee drop outward toward the ground.
- 3Bring the sole of that foot in toward your opposite inner thigh so the hip opens into external rotation.
- 4Keep your sitting bones level and avoid leaning to one side as the knee lowers.
- 5Note how close the outer knee comes to the floor and how the movement feels, without forcing the range.
- 6Hold the open position briefly while breathing steadily, then return the leg to the start under control.
- 7Repeat on the other side and compare the two hips for any difference in range.
- 8Perform 2–3 gentle reps per side, easing a little deeper only as the hip allows.
Technik-Tipps
- Sit up tall on your sitting bones rather than rounding your lower back, so the movement comes from the hip and not the spine.
- Move slowly and stay within a comfortable, pain-free range — this is an assessment, not a stretch to muscle through.
- Keep both hips grounded and level so you're testing true hip rotation rather than compensating by tilting the pelvis.
- Test both sides and note any asymmetry; the tighter hip is the one worth giving extra mobility work.
- Breathe out as you let the knee settle outward, letting the hip relax rather than tensing against the position.
Häufige Fehler
- Forcing the knee toward the floor, which strains the hip and knee instead of revealing your honest range of motion.
- Leaning or twisting the torso to fake more rotation, which masks the real limitation and gives a misleading result.
- Rounding the lower back, which shifts the movement into the spine and takes the hip out of the test.
- Rushing through reps with bouncing or jerky motion, raising injury risk and making the assessment unreliable.
- Testing only one side, so you miss the left-to-right asymmetry that the comparison is meant to expose.
Häufig gestellte Fragen
What is the hip external rotation test for?
It's a bodyweight self-assessment of how far your hips rotate outward. Use it to gauge hip mobility, spot left-to-right differences, and track whether your mobility is improving over time.
Is the hip external rotation test good for beginners?
Yes. It needs no equipment and is performed slowly within a comfortable range, so beginners can safely use it to check their hip mobility and ease into improving it.
How often should I do the hip external rotation test?
Checking once a week or as part of your warm-up is plenty. As a gentle mobility movement you can also use it more often, performing a few slow reps per side without forcing the range.
Where should I feel the hip external rotation test?
You should feel a gentle opening sensation around the outer hip and groin, never sharp pain. If you feel pinching or pain in the hip or knee, ease back and stay within a comfortable range.
