Hip Abduction Self-Assessment

Hip Abduction Self-Assessment primarily targets the Hip. It is classified as a professional-level assessment test.

1. Lie on your side on a firm, comfortable surface (not a bed). Use a table or floor with a mat. 2. Place a double-folded pillow under the lowest part of the rib cage -- the bottom hip stays flat on the surface. 3. Bottom leg bent slightly less than 90 degrees at the hip and knee. 4. Support your head with your hand as if taking a nap. 5. Stack shoulders on top of each other -- do not roll forward or backward. 1. Start with the top leg slightly elevated, then pull it back until you feel the end-range of hip extension -- stop before the rib cage flares. 2. Keep the hips squared straight ahead -- do not let the top hip roll backward. 3. Keep the foot level with the floor (arch parallel to the surface) -- do not point the toes down. 4. Raise the leg straight up in a vertical line. 5. Stop when: you feel the side abs engage, you are tempted to turn the toes up or roll the hip back, or the hip wants to crunch toward the rib cage. 6. The leg must travel straight up -- do not let it drift forward into flexion. Think "slightly back as you go up." 7. Film yourself from behind to verify hip position and leg path.

Hip Abduction Self-Assessment requires Assessment Kit. It is categorized as a Range of Motion assessment test.