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How well do your hips move?

How well do your hips move?

Take the lunge test today to find out!

The lunge is a great test of both the strength and mobility of the hip joints.  The lunge is a foundational movement pattern for everyday activities such as walking or getting down to the floor, as well as for many sports.

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Maintaining the strength and mobility in yours hips in order to be able to lunge effectively is particularly important as we get older as an inability to lunge is associated with an increased risk of falls in older adults.

How to perform

The test can be adapted to suit all age and fittness levels. Below are three modifications – each slightly more advanced than the next. Start with the level 1 and only progress to the next level if you pass.

Level 1: beginner

  1. Start standing with feet together
  2. Take a large step forward with one leg
  3. As you do so drop your hips directly down between your two feet allowing both knees and hips to bend and your back heel to lift from the floor.
  4. Continue to drop your hips down until your back knee lightly taps the floor.
  5. Pause for one breath in this position before pushing back up through your front leg to the starting position.
  6. Repeat on the opposite leg.



  • You could complete the movement as described without your front knee or foot collapsing inwards.
  • You could complete the test on both sides.


  • You could not complete the movement on one or both sides.
  • You lost your balance
  • You could not touch your back knee to the floor
  • Your front knee or foot collapsed inwards.

Level 2: Intermediate

  • Repeat the test as described for level one but place both hands on your head.


  • As level one


Level 3: Advanced

  • Start in a split stance.
  • Jump up switching feet in mid-air
  • Land in the opposite split stance to your starting position
  • Repeat.


  • As level one

What it means

Level 1

Fail = you do not currently have the mobility and/ or strength in your hips to safely and effectively perform basic activities of daily living.  This means you are likely at a greater risk of future lower back and/ or knee injury and may be at a greater risk of falls as you age.

Pass = you likely have at least the hip strength and mobility to perform basic activities of daily living.

Level 3

Fail = you do not have the hip mobility/ strength/ balance to safely compete in higher levels sporting activities such as running/ jumping/ cutting.

Pass = Well done!

Need Advice?

If you would like more advice how to improve your hip strength or mobility, relieve pain or improve your posture we are happy to help. Simply book a free, no obligation, initial consultation with one of our friendly practitioners and they can answer any questions you may have and give you more specific advice and recommendations.

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‘How well do your hips move’ was written by Steffen Toates. Steffen is a chiropractor at Dynamic Health Chiropractic in Jersey, Channel Islands. For more information about Steffen click here.

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