Advanced Hip Flexor Test

Advanced Hip Flexor Test

In this video, I wanted to go through an advanced hip flexor test. Although this is more of an advanced test, it really helps to identify if you have tight hip flexors. Tight hip flexors can lead to a multitude of issues, such as back pain, hip pain, bad posture, and poor mobility. Most of us have tight hip flexors. One of the ways your hip flexors can become tight is from sitting. As you probably know, most of us sit far too much, and tight hips is one of the many complications of too much sitting. When we sit, the muscles on the front side of our body can become shortened and tight. This includes the muscles of the chest and the hip flexors. If you do have tight hip flexors, it is important to regularly stretch them out to avoid potential discomfort, pain and injury.

Advanced Hip Flexor Test

CLICK HERE to watch the YouTube video.

I had Donnalee demonstrate it.

This test is specifically called the Thomas Test. Sit on the edge of a table, preferably where your sit bones (or ischial tuberosities) are located.  Take one of your knees and pull it up towards your chest. In this position, you have locked up your pelvis in an upright posture. 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 your hamstring or the back of your thigh is off of the mat or the plinth.
  2. Check if the bend in your 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 your knee is out to the side, that shows that you might have IT band tightness.

Give that advanced hip flexor test a go, and share your results.

You can use your phone to record it as you go through the movement from the side and from the front so you review your position. Or you can just ask someone to quickly test you and check those three different things. You can use a plinth or if you are in a gym setting, you can use a bench to go through the test. If you are at home, you can use your table. 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 in the search bar on the top right of the screen. There’s a good chance that I have an article, an interview, or a video that will help you overcome injury or pain.

Take care!

Rick Kaselj, MS

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

Unlock Your Hip Flexors