Hip IR & ER Self-Assessment
Setup
1. Sit on a surface where hips and knees are at 90 degrees and feet dangle freely (high table, countertop, or tall chair). 2. Sit tall, feel your sit bones evenly on both sides -- do not arch the ribs or slouch. 3. Sternum facing straight ahead, eyes forward. 4. Knees in line with each other.
Cueing
**Internal Rotation:** 1. Keeping contact with both sit bones and the ribcage neutral, pivot the shin outward (the foot moves away from midline). 2. Stop when: you feel a cramp at the side of the hip, or you must move anything other than the shin bone. **External Rotation:** 1. Pull the non-tested leg back slightly to clear room. Keep knees in line. 2. Pivot the shin inward (the foot crosses toward midline). 3. Stop when: the thigh lifts off the surface, or you must rotate your trunk to go further. 4. Only the shin should be moving -- keep the thigh bone stable.
Measurement
Zero degrees is the shin hanging vertically. Measure degrees of internal and external rotation separately. Compare left vs right for each direction. Note compensations: trunk lean, thigh lift, or loss of sit-bone contact.
Modality
FAQ
What muscles does Hip IR & ER Self-Assessment work?
Hip IR & ER Self-Assessment primarily targets the Hip. It is classified as a professional-level assessment test.
How do you perform Hip IR & ER Self-Assessment correctly?
1. Sit on a surface where hips and knees are at 90 degrees and feet dangle freely (high table, countertop, or tall chair). 2. Sit tall, feel your sit bones evenly on both sides -- do not arch the ribs or slouch. 3. Sternum facing straight ahead, eyes forward. 4. Knees in line with each other. **Internal Rotation:** 1. Keeping contact with both sit bones and the ribcage neutral, pivot the shin outward (the foot moves away from midline). 2. Stop when: you feel a cramp at the side of the hip, or you must move anything other than the shin bone. **External Rotation:** 1. Pull the non-tested leg back slightly to clear room. Keep knees in line. 2. Pivot the shin inward (the foot crosses toward midline). 3. Stop when: the thigh lifts off the surface, or you must rotate your trunk to go further. 4. Only the shin should be moving -- keep the thigh bone stable.
What equipment is needed for Hip IR & ER Self-Assessment?
Hip IR & ER Self-Assessment requires Assessment Kit. It is categorized as a Asymmetry Assessment assessment test.
Get a professional assessment of your hip mechanics
Knowing the exercise is step one. Understanding how your body moves through it -- where you compensate, where you leak force -- is where real progress happens. 18 tests, objective data.