Hip Mobility Test: How to Check Hip Rotation
Hip mobility plays a major role in how you move, train, and perform. If your hips lack internal or external rotation, your body will often compensate through the lower back or knees, increasing stress and limiting performance.
Dr. Drew walks you through a simple hip rotation mobility test – what the test tells you, why it matters, and how physical therapy can help improve hip mobility if limitations show up.
What the Hip Mobility Test Tells You
The hip rotation mobility test looks at your ability to move into and out of internal and external hip rotation with control. This is not just a flexibility screen. It evaluates:
- Hip joint capacity
- Control through range of motion
- Postural awareness and stability
In physical therapy, this type of test helps determine whether movement restrictions are coming from the hip itself or if other areas are compensating.
What It Means If You Struggle With the Test
If you find yourself:
- Using your hands to assist
- Shifting excessively side to side
- Losing an upright posture
- Repositioning your feet repeatedly
It may indicate limited hip rotation mobility or poor control through that range. These limitations commonly show up as:
- Tight or stiff hips
- Lower back discomfort
- Knee pain
- Difficulty with lateral or rotational movement
Failing the test does not mean injury. It highlights an opportunity to improve how your hips move and function.
Why Hip Rotation Mobility Matters
Healthy hip rotation allows your body to:
- Absorb force more efficiently
- Move laterally with control
- Reduce unnecessary stress on surrounding joints
- Perform athletic movements with confidence
For athletes, especially those in sports like basketball, soccer, or running, hip mobility directly affects cutting, defense, change of direction, and overall movement efficiency.
In physical therapy, restoring hip rotation is a key step toward improving performance and reducing injury risk.
Exercises to Improve Hip Mobility
The video demonstrates three effective exercises to improve hip rotation mobility. These are commonly used in physical therapy and performance programs.
Key Focus Areas
- Controlled 90/90 hip transitions
- Improving external rotation with modified pigeon variations
- Reducing tone and improving tissue quality through foam rolling
Consistency matters more than intensity. Quality movement and control through range are the goal.
When Physical Therapy Can Help
If hip stiffness, pain, or movement limitations are affecting your training or daily life, working with a physical therapist can help identify:
- Whether the issue is mobility, strength, or control
- How your hips are influencing movement elsewhere
- What exercises and progressions are right for you
At Rehab 2 Perform, we take a fitness-forward, performance-based approach so mobility work actually carries over to real movement, sport, and life.
Take the Next Step With a Free Consultation
If you are unsure how your hip mobility is impacting your movement or performance, we offer a free consultation to help you get clarity.
During your free consult, we will:
- Review your movement and mobility
- Talk through your goals and limitations
- Help determine the best next step, whether that is physical therapy or performance support
Schedule Your Free Consult & Movement Assessment Here
You are not here to rehab. You are here to perform.
About Rehab 2 Perform
Rehab 2 Perform is a cutting-edge health and wellness company changing expectations of the healthcare experience. With 14+ locations across the DC, Maryland, and Virginia region, R2P delivers a gym-based, movement-driven approach to rehabilitation and performance. The company’s team of physical therapists is dedicated to helping individuals of all ages and abilities move, feel, and perform better for life. Schedule Now