Restore: the hips program

assessing hip joint range of motion

We’re going to begin by asking a simple but important question:

do your hips behave like hips are supposed to behave?

NOW is when we’re going to begin to FIND OUT. 🙂

You will BEGIN by first self-assessing hip-joint range of motion, and the flexibility of the muscles around the hips. Follow the steps below to get started!


Watch the video below to get an overview of the mobility assessment process.


You are going to NEED to keep a good record of the results of your self-assessment.

To make this very easy, Hip Mobility Assessment Worksheets are provided for you.

Inside the pages for each assessment, you will see a link to PRINT OUT a PDF of the worksheet. Print it out and write on it as you go through the assessment.

If you’re curious HOW you will utilize your assessment worksheet, watch this video. I walk through a sample assessment for standing HIP CARs.


You’re now ready to get into the SELF-ASSESSMENTS.

1. It begins with Controlled Articular Rotations, or “CARs” for the HIPs. This is the first movement you learn that will help you begin to assess YOUR hip mobility. And learn where you may have areas of opportunity to improve.

2. The next step is to do the self-assessments for Run-Specific Flexibility. You will certainly want to get a sense of your overall hip oriented muscle lengths, ESPECIALLY if you are a runner or would like to learn more about where YOU may have areas to improve. Refer to the menu to your left to go to that area of the program.

3. You will complete your initial assessment by going to the “Basic Axial Hip Rotation” area. Learn more about this particular motion and whether or not you have this ability to move your hips in this way.

OK, refer to the menu on your left – head to the Standing Hip Controlled Articular Rotations area.

Keep at it! 🙂