Assessing your hip joints

Using standing hip controlled articular rotations

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. 🙂

Your goal is to first self-assess hip-joint range of motion using standing Controlled Articular Rotations (CARs). Follow the steps below to get started!


Watch the video below to get an overview of the mobility assessment process. (There will be references to other assessments within the video – for now, focus on CARs).


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

See the image to the left. This is an image of your Assessment Worksheet. To PRINT OUT a PDF copy of it, CLICK HERE. Use it to write on 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 started on assessing CARs, as part of an overall SELF-ASSESSMENT.

1. Begin with Controlled Articular Rotations, or “CARs” for the HIPs. This is one important way that you’ll begin to assess YOUR hip mobility and learn where you may have areas of opportunity to improve.

2. If you haven’t recently, go to the Performance Portal and access the Run-Specific Flexibility assessments. Go through this. 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. Have you assessed or looked at “Basic Axial Hip Rotation?” Learn more about this particular motion and whether or not you have this ability to move your hips in this way.