How to Test & Improve Your Hip Flexor Mobility
by Melinda Burris

This article focuses on the importance of hip flexor mobility for hurdlers. Keeping this muscle group strong and in prime condition is vital for hurdlers because the hip flexors are what drive upward knee movement. To lift your knees and successfully sprint over each hurdle, you must have strong, well-trained hip flexors with the mobility to get you there! Continue reading to learn how you can test your hip flexor mobility, identify areas of weakness, and some simple stretch and mobility exercises you can do to improve your performance.

Test Your Hip Mobility in Seconds!

Physical therapists often use a simple exercise test to assess your hip mobility. Commonly known as the “90/90 Hip Switch”, this test can be done on your own and can give you great insight into areas of your body that may have become a bit too tight or could use some strengthening and conditioning to get you back into shape.

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While hip flexor mobility is particularly important for hurdlers, physical therapists are quick to point out that allowing these areas to become too tight or weak can lead to common complaints such as lower back pain, aching feet, and sore, stiff, or swollen knees.¹ Hip mobility decreases naturally with age. Inactivity or a sedentary lifestyle can also be a contributing factor.

What Exactly Is the 90/90 Hip Stretch?

The name pretty much says it all! The 90/90 Hip Stretch is an aggressive stretch designed to determine both your internal and external rotation range of motion. The stretch accomplishes this by having you simultaneously rotate one hip inward as you rotate the other hip in an outward motion.² So, what’s the difference you ask?

We demand our bodies complete external hip rotations frequently as we go about our daily lives. Examples include sitting cross-legged and the motion we perform to step into and take a seat in a car!

Internal hip rotations — where the thigh bone (femur) moves inward, toward the pelvis, causing the foot to move away from the body, are done much less frequently in normal activities, so this motion can feel a bit awkward.²

Take the Test!

The 90/90 Hip Stretch takes just 30 seconds! Here’s how you do it:

1. Sit on the floor and bend each knee to 90 degrees. One knee should be facing in front of you and the other should be facing to one side.
2. Next, rotate your hips and switch the position of each knee so that the opposite knee is now facing in front of you and the other knee is facing to the opposite side. The biggest challenge you may have is resisting the urge to use other parts of your body to help you make the switch! Firmly clasp your hands together at your chest to avoid placing them on the floor to assist your lower body in making the turn. Also, make sure your but and the heels of your feet stay firmly on the floor so that you are relying solely on the hip flexor muscles to complete this movement.
3. Switch sides once more so that you end up sitting in the same position, with each knee aligned as it was when you began the test.¹

What The Test Can Tell You

Now that you have completed the test, it’s time to assess your performance. Were you able to complete each rotation without resorting to lifting your but or heels off the ground for additional support? If you find you had to lift one or both of these body parts to complete the rotations, it could indicate that your hip flexors, aka the iliopsoas muscles, are too tight and some stretching work is needed to restore their flexibility.¹ One of the amazing things about the human body is it will find a way to adapt.

If a certain muscle group is too weak or tight to complete a task your brain is telling your body to do, other areas of the body attempt to assist to make it possible for the exercise to be completed. That is why your but and heels may rise off the floor, the body is attempting to redistribute the weight and have other parts “pitch in” to complete the task. This may get the job done in the short term, but when our body compensates in such a way, the result is an exercise that is performed poorly and in an ergonomically incorrect manner, increasing the risk of injury.

Sitting for extended periods of time, such as working at a desk/computer or driving long distances can cause the hip flexors to tighten. Be mindful of this and incorporate stretch breaks throughout your day and stretching exercises into your regular workout routine to keep your body nimble and pain-free.¹

Exercises for Increasing Hip Flexor Mobility

Here are some simple exercises you can do at home or at the gym to increase your hip flexor mobility:

1. Banded Hydrant on Wall: Begin by placing a resistance band just above your knees. Stand in the split squat position, with your back foot lifted and placed against the wall behind you. Your hips should remain level while performing this exercise. Remember to keep your core engaged! Rotate your back leg in an outward motion against the resistance band, engaging the glutes on your stationary leg as you do so. Be aware of your knee on the stationary leg and do not allow it to cave inwards. Complete two sets with 10-12 reps per set.³
2. Frog Pose: Place a yoga mat or towel on the floor. To assume the frog pose, stretch each knee out so you are spread as wide as possible. Your toes should be pointed outward. Gradually open your feet so that they are a little wider than your knees. Sit back toward the heels of your feet; then come forward onto your forearms.⁴ *Remember, you want to get a good stretch, but it should never feel painful — just the opposite! A good stretch should feel like your body limbering up and lengthening out!
3. Kneeling Hip Flexor Lunge: Begin by sitting with both legs lying on the ground, straight and facing outward. Then, bend one knee and gradually walk it out and over to the side. Bring that knee down to the ground in a gentle motion. The lowered knee should be laying parallel to the opposite leg. Then, bring the lowered knee back up. Without moving your feet, lie flat on your back. Lower the bent knee to the ground, then place your other foot on top of your bent knee. This exercise works well for improving internal hip rotation mobility.⁴

There are numerous other exercises, including a variety of yoga poses that will help you improve your hip rotation mobility. Take the simple 90/90 Hip Stretch test, assess your strengths and weaknesses and add stretches to your workout as needed to ensure flexibility and strength in this key muscle group!

References:

1. Astorino, D.S. (25 October 2022). This 30 Second Test Will Tell You If You Need to Work on Your Hip Mobility.
2. Cleveland Clinic. (10 May 2022). What Is the 90/90 Hip Switch?
3. O’Neill, K. (30 September 2022). Hip Mobility and Activation for the Hurdler.
4. Idaho Sports Medicine Institute (ISMI). How to Improve Hip Mobility and Flexibility for Athletes.

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