Can You Pass These 4 Hip Mobility Tests? Your Hips May Be Elite

Maintaining freedom of movement is a cornerstone of healthy aging and hip mobility plays a surprisingly large role in how easily and confidently we navigate daily life. Strong, mobile hips support everything from walking and bending to maintaining balance during workouts or simply tending to the garden. After age 55, preserving this range of motion becomes increasingly important for staying active and independent. But how do you assess – and improve – your hip mobility? A simple snapshot can be gained by testing your ability to hold four key positions.

As we age, hips often grow less flexible due to reduced activity and natural changes in the joint. This can lead to discomfort, limited stride length, and even lower back pain. However, targeted exercises can often restore a significant degree of movement and function. The good news is, it doesn’t require extreme stretching routines, just smart, focused holds performed with intention.

Assessing Your Hip Mobility: Four Positions to Strive

The following four positions offer a quick way to gauge your current hip mobility. If you can hold these positions with control and good alignment, your hips are likely in good shape for your age. Let’s break down each one, with instructions and considerations for safe execution.

Half-Kneeling Hip Flexor Stretch Hold

This stretch targets the hip flexors, muscles often tightened by prolonged sitting. Improving hip flexor length can support restore a natural stride and reduce stress on the lower back. The key is to control pelvic position whereas extending the hip. A properly executed hold creates a comfortable stretch in the front of the trailing leg while promoting good posture.

Muscles Trained: Hip flexors, glutes, deep core stabilizers, and quadriceps

How to Do It:

1. Kneel on your right knee with your left foot planted in front of you.
2. Brace your core and gently tuck your hips under.
3. Shift your body forward until you feel a stretch in the front of your right hip.
4. Keep your chest tall and your ribs stacked over your hips.
5. Hold the position while breathing slowly.
6. Switch sides after the hold time.

Recommended Sets and Reps: Perform 2 to 3 sets of 20 to 40 second holds per side. Rest for 30 to 45 seconds between each set.

Best Variations: Supported hip flexor stretch, overhead reach stretch, couch stretch

Form Tip: Keep your hips tucked slightly to avoid arching your lower back.

Deep Squat Hold

The deep squat hold challenges hip flexion, ankle mobility, and core control simultaneously. This position reflects real-world movements and can reveal limitations quickly. Being able to sit comfortably in a deep squat often indicates good overall hip function and strength at the bottom of the range of motion.

Muscles Trained: Glutes, hip adductors, quadriceps, and core stabilizers

How to Do It:

1. Stand with your feet slightly wider than shoulder width.
2. Brace your core and sit your hips down and back.
3. Lower into the deepest squat position you can control.
4. Keep your heels grounded on the floor.
5. Hold your chest tall and your knees tracking over your toes.
6. Breathe steadily during the hold.

Recommended Sets and Reps: Perform 2 to 3 sets of 20 to 45 second holds. Rest for 45 to 60 seconds between each set.

Best Variations: Supported squat hold, goblet squat hold, heels elevated squat hold

Form Tip: Think about spreading the floor apart with your feet to stay stable.

Figure Four Stretch Hold

The figure four stretch targets the outer hips and glutes, areas that can tighten with age and reduced rotational movement. Improving flexibility in this region supports smoother hip rotation and can alleviate lower back tension. This position is also useful for identifying side-to-side differences in hip mobility.

Muscles Trained: Glutes, deep hip rotators, hip stabilizers, and lower back support muscles

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Reach through and gently pull your left thigh toward your chest.
4. Keep your shoulders relaxed against the floor.
5. Hold the stretch while breathing steadily.
6. Switch sides after the hold time.

Recommended Sets and Reps: Perform 2 to 3 sets of 20 to 40 second holds per side. Rest for 30 to 45 seconds between each set.

Best Variations: Seated figure four, supported figure four, band-assisted figure four

Form Tip: Slightly flex the crossed ankle to protect your knee.

Split Squat Hold

The split squat hold builds hip mobility while reinforcing single-leg strength and control. This position challenges both hip flexion and extension, making it highly functional for activities like walking and climbing stairs. It’s also a good indicator of balance between the hips.

Muscles Trained: Glutes, quadriceps, hip flexors, and core stabilizers

How to Do It:

1. Step your right foot forward and your left foot back into a split stance.
2. Brace your core and lower straight down into a controlled split squat.
3. Stop when your back knee hovers just above the floor.
4. Keep your torso tall and your front heel grounded.
5. Hold the bottom position while breathing steadily.
6. Switch sides after the hold time.

Recommended Sets and Reps: Perform 2 to 3 sets of 20 to 30 second holds per side. Rest for 45 to 60 seconds between each set.

Best Variations: Supported split squat hold, front foot elevated hold, rear foot elevated hold

Form Tip: Lower straight down rather than drifting forward into your front knee.

Tips for Improving Hip Mobility

Improving hip mobility after 55 requires consistency, patience, and proper form. Frequent, controlled movements are more effective than infrequent, intense stretching sessions. Research suggests that even modest daily improvements can add up quickly.

• Practice regularly: Aim for mobility work most days of the week.
• Breathe deeply: Slow, calm breathing helps muscles relax.
• Stay within your limits: Gentle tension is more effective than pushing into pain.
• Address imbalances: Spend extra time on the tighter hip if needed.
• Combine with strength training: Strong hips support and maintain mobility.
• Be patient: Consistent effort yields results over time.

By incorporating these positions and tips into your routine, you can work towards maintaining – or regaining – healthy hip mobility and enjoying a more active, independent life.