Read Time: 3 minutes
Time to Perform Exercises: 3-6 minutes

Hey there!

Most people already know hip health matters…but almost no one knows how much hip mobility they’re actually supposed to have.

How high should your leg lift?
How much rotation is normal?
How far should your leg move behind you without your back helping?

These seemingly small movements are massively important. They dictate how healthy your knees are, how likely you are to have back problems, and are a great indicator for movement longevity.

Today’s issue gives you clear numbers + simple at-home tests so you can see where you’re at in under 3 minutes.

And if any of these motions irritate your low back (it’s very common), my Free 7-Day Low Back Pain Relief Plan can help calm things down so your hips can finally start moving the way they should.

A Quick Note Before the Tests

Everyone’s hips are slightly different.

Things like:

• natural hip shape

• arthritis

• past injuries

• flexibility differences

• training history

…all affect how your hips move.

So the goal isn’t to hit these numbers perfectly. The goal is to work toward them.

Even small improvements can help your hips move better, take pressure off the low back, and reduce stress on the knees.

You don’t need perfect hips, you just need better hips than yesterday.

How Much Hip Mobility You Need (Self-Tests)

Below are five simple tests you can do at home.

1. Straight-Leg Hip Flexion

How to test it:

• Lie on your back

• Keep one leg straight on the floor

• Lift the other leg straight up

• Don’t bend your knee

Goal: Lift your leg straight up to 90°.

2. Internal Rotation

How to test it:

• Sit on a chair

• Keep your knees still

• Move your feet outward

Goal: ~30–40° of rotation.

3. External Rotation

How to test it:

• Sit on a chair

• Keep your knee still

• Move your foot inward

Goal: ~40–50° of rotation.

4. Hip Abduction

How to test it:

• Stand tall

• Lift one leg straight out to the side

• Make sure not to lean

Goal: ~45° without leaning.

5. Hip Extension (Prone)

How to test it:

• Lie on your stomach

• Keep both legs straight

• Lift one leg toward the ceiling

• Keep your belt line gently pressed into the floor

• Make sure your back isn’t doing all the work

Goal: Lift your leg 10–20° without your low back arching.

What If You “Failed” a Test?

Totally normal.

If you sit a lot, exercise without mobility work, or have low back issues, most people fail at least one.

The good news: hips improve quickly with simple, consistent work as long as your low back isn’t irritated.

Here’s the easiest, most effective way to get started regardless of which range of motion needs work…

Your Simple 2-Exercise Hip Routine

1. Hip CARs (5/direction/leg)

👉 Watch the video above to see how to do it correctly.

What this helps:

• Flexion

• Internal & external rotation

• Abduction

• Extension

• Motor control

• Long-term hip health

• Reduces stiffness from sitting

2. 90/90 Hip Flow (4 sets of 30 secs/leg/direction)

👉 Watch the video above to see how to do it.

What this helps:

• Internal rotation

• External rotation

• Hip flexion (front leg)

• Hip abduction (back leg)

• Hip capsule mobility

If Any of These Movements Bothered Your Low Back…

That usually means your spine is too unstable to let your hips move the way they’re supposed to.

My 7-Day Low Back Pain Relief Plan helps calm symptoms so hip mobility becomes easier and safer.

Before You Go

Remember, improving your hip mobility doesn’t have to be complicated.
Small, consistent work goes a long way, and your body will thank you for it.

I put these newsletters together to help you understand your body better and give you the tools to take control of your movement. If these tests helped you learn something new about your hips or back, that’s a win — and you’re headed in the right direction.

I’m here to help you stay moving well for the long run.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.