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Advanced Hip Flexor Test


Filed Under (Fitness, General) by Rick Kaselj

In this video, I wanted to go through an advanced hip flexor test. It’s a little bit more advanced test, but it really helps you target to see if you have tight hip flexors and a couple of other things.

Advanced Hip Flexor Test

CLICK HERE to watch the YouTube video.

I get Donnalee to demonstrate it.

This test is specifically called the Thomas Test. She is going to sit on the edge of the table, preferably where her sit bones or ischial tuberosities are located.  She will take one of her knees and pull that up towards herself. On this position, she has locked up the pelvis and she’s on great upright posture. She is going to rock back and let the other leg hang.

Thomas Test

Thomas Test

We are looking at 3 different things that could be happening:

  1. See if the hamstring or the back of the thigh is off of the mat or the plinth.
  2. Check if the bend in the knee is greater than 70 degrees as that means that there is tightness in the rectus femoris muscle. The hanging leg should be at 90 degrees. If it is less than 70 degrees, from bent to straight, it shows that there is tightness in the rectus femoris muscle.
  3. Look at the knee and see how it is in line with the hip. If the knee is out to the side, that shows that the person has IT band tightness and that is something that I need to work on.

Give that advanced hip flexor test a go, and let me know what are your results.

You can use your iPhone to record as you go through the movement from the side and from the front so you can take a look at it. Or you can just ask someone to quickly test you and check at those three different things. You can use a plinth or if you are in a gym setting, you can use like a bench to go through the test. If you are at home, you can use your table, but be cautious when it comes to the table and don’t go too crazy or you flip over. Make sure you have a stable table when you go through this exercise.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome injury or pain.

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program here:


Take care!

Rick Kaselj, MS


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Comments posted (4)


Hi RIck. Your Unlock Your Hip Flexors Video was extremely helpful. About ten years ago I had a rortato cuff injury (no surgery) with physical therapy twice. It still acts up once in a while. About two months ago I was sitting (one leg) cross legged on my other leg for too long and over extended the knee. The pain shoots up from the direction of the inside of the leg into the knee. Walking on a hard surface makes it worse. What exercises do you recommend to recover from this?



Glad to help, David!


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