Hip Mobility Test

These two simple tests help assess your hip flexion (how deeply you can squat) and your hip lateral rotation (how much your knees can drop to the floor when seated cross-legged).

Squat Depth – Hip Flexion

Squat down as low as you comfortably can with your heels flat on the floor. Observe the distance from your butt to your heels.

Squat Depth Hip Mobility Test
  • Below average: Two fists or more between butt and heels
  • Average: One fist distance
  • Above average: Butt to heels

Seated Knee Drop – Hip Lateral Rotation

Sit cross-legged on the floor and observe the height of your knees above the ground.

Seated Knee Drop Hip Mobility Test
  • Below average: Knees two fists or more off the floor
  • Average: One fist height
  • Above average: Knees touch the floor