Hip Muscle Strength test - hip flexors and outer hip (TFL, glute medius)

These simple hip muscle strength tests will open your eyes and your hips. If your hips feel tight or your leg feels heavy, these two simple hip strengthening exercises may help.
1:56 - V-sit Lifts
3:49 - Butterfly side kicks
5:54 - Sets/reps
Beginner hip training program: uprighthealth.com/healthy-hips
How to Fix Pain in the Tensor Fasciae Latae (TFL muscle): www.uprighthealth.com/blog/pa...
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ABOUT THIS VIDEO
Maks demonstrates some simple hip strengthening exercises in this video. These hip strength exercises will build your hip flexors, hip internal rotators, hip abductors, and hip external rotators. If you've ever felt like your legs are heavy and too difficult to lift up (hip flexion is hard) , you need exercises to strengthen your hip muscles. If you feel like you can't lift your leg out to the side (hip abduction is hard), these beginner hip exercises will improve your hip strength and hip mobility.

[@matthewroberts890]

Thanks, Matt and Maks! I've been suffering from outer hip pain for almost a year after running a hilly road race that I was undertrained for. None of the stretches or exercises I was doing helped. The first time I tried these exercises, my hips cramped up. A few weeks later, I can do them fairly easily, and my hip pain appears to have disappeared! I am truly grateful to have found this channel.

[@Uprighthealth]

That's awesome! Glad that it helped! I'm also thankful for your support!

[@juliebruce6095]

Your story sounds like mine! I am going for it!!!

[@nicolasyanicelli231]

Hello Matt! I just started watching your videos. Until now I was feeling very frustrated and I have really renewed my hopes of continuing to exercise. All my thanks! Soon I will communicate my progress 🙋🏼‍♂️

[@omfgSHORYUKEN]

everything on this channel should be taught in PE in school

[@KatarinaS.]

A lot of what's done in PE in school is actually not so great for the body, even damaging, unless you have a really good, knowledgeable teacher.

[@hotshot31ecl]

And part of all sport types.

[@patriciavarga4204]

omfgSHORYUKEN soooo true!!

[@kelseywoods3]

Amen

[@thomato981]

Bruh true

[@cj250]

I can't do either one on my right side at all. A year and a half ago I got the DIAGNOSIS--- spondylolisthesis, degenerative disc disease, pelvic rotation, bone spurs, cysts in my right hip, my right scapula sticks way out, my right elbow doesn't straighten, and both my ankles have cysts. I have had several bad falls over the years.(I'm 64 now). For the last 7 years I have worked with Hanna Somatics, The Feldenkrais Method, Egoscue, and Qi Gong. While I have made great progress!! I want more!! I love these tests to help me go deeper into where my limitations are. Right now I'm working on riding a horse again!!!! I've just started your Roll and Release and Perfect Posture Principles. Thank you for all you offer on line.

[@barbarashostak3229]

C J m

[@jaemeymatherly7598]

I'm an occupational therapy student who just found your channel. This content is next level. Thank you for speaking from experience.

[@crazyb3fan]

Really good video thanks. I'm in the camp of "going to need to do these for weeks and weeks" to get stronger. I discovered through a PT session 6 weeks ago I had zero internal hip rotation in my right hip + a functional impingement. So now I'm on the journey of mobility, flexibility and strengthening. Appreciate your channel for these insights.

[@sanygoyou8125]

Are u now well?

[@maryanderson8746]

I found both of these exercises next to impossible 8 weeks ago. I’ve been in Pt for my left hip during this time period and I know my strength has improved. Tried both of these exercises again today and they were no longer impossible, still hard, but I was able to do them! Yes!!!

[@kimberlywrenn106]

I had really bad plantar fasciitis for over a year. Finally discovered that my hips were the issue. Yoga has helped a lot. I can do both exercises, but they confirmed what I already knew. My right hip is still much weaker than my left! Will work these into my routine. Thank you!

[@edge3220]

I'm always amazing by just how much I've ignored over the years. These sort of things need to be standard to physical fitness but never brought up until it's too late. Thanks for always posting such amazing content.

[@Uprighthealth]

The journey to better movement is about gradually uncovering your blindspots. :-)

[@lordofchimichangas2302]

Its no too late. Its never too late.

[@firechick561]

So true! I see this all the time as a nurse as well as my own weak spots. I've often wished we were taught some basics of PT .Thanks for your help!

[@patriciavarga4204]

Eric Thomas amen to that!

[@juliap.6140]

Das

[@lorremortimer2183]

Thanks for sharing, I’m older and using these to regain some lost movement and balance. Thanks so much again!

[@risenearly5223]

Thank you! My right hip immediately started to feel better after the v sit. Figuring out how to correct muscle imbalances can be tricky on your own sometimes.

[@erinthomas5463]

Even that first exercise gave me such intense pain in my thighs/hips I thought it was gonna rip in half, I can’t believe such a simple movement causes me so much difficulty! Thank you for this video, I’ll definitely work on these

[@curiouskitty7972]

Exactly what I needed! Thank you... My physio told me just to use a foam roller on my ITBs when I asked about hips yesterday :( so you can imagine how delighted I am with this video

[@bwms5973]

I found both to be difficult, but worth the effort to continue to work on both. Very helpful, thanks.

[@YourMakingMeNervous]

Hey Matt, this was a great video. I have been following your advice for about a year now, even using the FAI fix, and these two exercises are AMAZING and feel like exactly what I need. I had organically come to the first one myself, but that second one.. WOW.

[@summits100]

Oh, so weak on the V Sit but so strong on the side kick. I'll be working on this now. Thank you!

[@kbstar11]

I love you guys so much! I am loving the FAI Fix program and I find these two exercises a great adjunct to what I am currently using inside the program. I am only on my first round of exercises it and finding relief!

[@annworch8077]

Matt, thank you great information. I have a Pilates Studio and find these exercises will be eye opening for my clients. I too felt them but, love it!

[@ChelseaCraft607]

Doing the internal lifting one was so difficult… i can’t wait to do this more so i can see the growth!!! Thanks a lot!

[@LourdRami]

Hi, I’m a 60 year old yoga instructor who also has an office job. I’ve had left outer hip pain for about 2 years now. I was surprised that first movement - seated straddle w/left lift - was relatively easy although I felt some pulling on the inner left leg under knee joint to mid-calf on the lift (probably weak sartorius). With the 2nd one however way more difficulty. Unable to fully extend the left leg, right leg better but not without much effort. I definitely feel the work on the outer hip/gluteals from just 2 sets of 10 reps. Thank you. Very helpful.

[@annettekoch3766]

Oh thank you so much for this video. My hip and lower back have been giving me problems mostly when waking up. Appreciate the information.

[@kendraw.6999]

Fantastic. Just what I need. I didn't embarrass myself, but I did feel it. I am doing these everyday and look forward to strengthening my hips. Thanks!

[@laycock1987]

Unbelievable how weak I was on these tests but how quickly they improve. I don't think these muscles are necessarily weak but just dormant and once you wake them up with these exercises the benefits are amazing.

[@deborahhall4848]

Love this exercise, thank you so much!!

[@trudymautz4388]

The first one was nearly impossible for me, but the second I could do, wasn't graceful but could do it better. I guess I have some work to do. Thanks so much for you videos, I really get help from them.

[@Matt-cp9wh]

Holy moly, instant relief from tfl pain. These exercises are fantastic. Thank you

[@Overmanwest]

So awesome. 15yrs of bike racing, thank you.

[@patriciavarga4204]

I am so weak, I’m thankful for you guys. Made it thru the vsit lifts

[@DavidMercierPhotographer]

I'm an avid hiker but I sit at a desk quite a bit too. I definitely notice on longer hikes my legs get heavier to lift and I loose stability. Gonna start doing these, I bet that's what I need! Thanks!

[@roloduarte3100]

You guys are the best. I like how chill you explain everything.

[@jamesstephen1516]

Very important self test, and also remedial measures. Thank you for such positive video.

[@juliemarciniak6013]

Great exercise and I noticed R leg had a harder time! Will keep woking on it and use this as a reference for my clients

[@tracystoermer9638]

Wow. This is going to really help my mobility! Thank you!

[@fabienneisore7831]

First time I tried the butterfly side kick I discovered I could not rotate the hip joint out properly (damn labeal tear) on my right side. Could not believe how bad it was and I have been doing a lot of muscle stretches and reinforcement. 3 weeks later, I have major improvement and no pain. Thrilled with the added value for a movement that is so simple. Thank you👍

[@robertfoster416]

Good video and explanation of how hip flexion should be initiated. Ive been flexing from the lumbar spine my whole life and now understanding it works!

[@kittenheels1958]

This is great ...it’s what I needed..I just need to stick with it and do it more often ..the second is quite challenging now but I will stay with it

[@DoubleZero009]

This really opened my eyes to some definite weaknesses in both legs but more on the right which is in pretty rough shape. This will be an day thing for the next week at least.

[@johnpatrick9610]

Excellent exercises and explanations

[@akashpai]

Awesome vids Matt. I’m going to try these.

[@davebond7380]

Thanks Matt I'll give this a go

[@go9ro367]

For both, ten seconds holds were fairly hard. Will definitely be doing more of these.

[@fruissy]

Thank you guys for these helpful videos. For the first exercise, the region of the rectus femoris is cramping big time ! For the second exercise, i can't extend my leg horizontaly, but i feel my sidebutt firing. I will keep experimenting with these two exercises. Thanks again.

[@nathaliesafi2630]

Wow amazing exercises!!!!! I was chocked how weak my hips are. Thank you... it is just what I needed

[@ogpigeon4431]

love that second one. Seems to perfectly target everything in the hip joint.

[@maryhalliburton4962]

Very difficult. Thanks so much for these videos

[@dawgblanky4818]

You really got good content in this I appreciate 🙏

[@BrendonFerullo16]

Great video, thanks a lot!

[@johnbierma9834]

Very hard in left hip weak right hip. Very much needed👍🙏

[@jeansroses7249]

I noticed that a lot of people reported one side being weaker than the other. I have chronically sprained s.i. joints, which leads to chronic inguinal ligament pain. My left side is worse. But, I've been doing stretches and some hip/leg/glute exercises for several months, so I was pleased to find that I could do both exercises, without using my hands (did have to lean back a bit for the first one), and without too much pain. I could tell, though, after about 3 reps, that it started to hurt. I have a lot of pain/difficulty with the "butterfly" position, aka "sitting crosslegged"; it really hurts my hips to do that. I was assuming that the stretching would fix that problem, but probably these exercises are needed too. thanks for your instructional videos!

[@febbiegrace14]

Wowza. Managed 5 secs of that first one with advance version. Looking forward to tge day I wont have to scream in pain.

[@danc2626]

Very good protocol

[@changedheart3256]

The 2nd one was the most difficult on the right side. But they were both doable. My form on the last one needs work, both the more I understood the exercise the better I was able to do it..thanx

[@dannycbe949]

Wonderful exercise. Luckily I had started stretches for about a month and loosening of calf and hamstrings. Could easily do the exercises. We do a lot of hiking. It will definitely help. Thanks from India.

[@gracemark4493]

I've been taking ballet classes a few times a week for years and years. These exercises were really easy for my right side. I have a little scoliosis, so I did feel my left side was a little weaker. I'm always looking for ways to make my left side more equal to my right side, so I think these exercises will help with that

[@cridler2]

Me too suffer from a slight scoliosis! Only discovering my hip weakness now. Did it work for u? Very curious about your recovery progress

[@annsfrench]

Hi Sean, I found these exercises to be challenging and something I would like to keep practicing. But I did not fail. I was able to perform both exercised successfully! 😊😊

[@zanetteeaston604]

I have benign hypermobility syndrome so my feet have pretty much hurt me my whole life. It has gotten worse as I've gotten older. I noticed how much my left hip especially started to hurt (left foot is more problematic) and recently got new custom made arch supports. The pain is less now in my hips but I know how weak the flexors are because just standing on one leg to put on pants it is really tough to lift my leg. These excercises were hard to do but confirmed what I thought. I will be doing these regularly to get strength and stability back. Thank you! Oh, the flexion exercise was harder for me.

[@thedolenorway]

Really surprising result on the first one. I have some tight painful hip flexors on my right leg, but that leg was doing the test no problem, my left leg struggled a bit though. I guess my right leg has probably been compensating for a weakness on my left side. Side kicks was ok on both sides for a single set, I'd consider it a pass, but just barely, needs some work to ace this test.

[@loui2w118]

No wonder why I got injured playing soccer and been in pain for 3 years, unbelievable weak muscles, felt something never felt before with the first one. Thanks

[@enkibumbu]

Yeah, I intuit that these will help me.

[@afzaalkhan2010]

Good morning Matt, Thank you for your generous & helpful content. The V thigh lift test is very difficult for me as shown by your colleague. God willing, I shall try the beginner hip stretchening exercises and check out the diy section of your website. Yours gratefully, Afzaal London, UK

[@nancyzi5722]

Omg so hard..... esp the spread legs one, I can hold one second only and then severe cramp. I will keep going. If I lived where you are, I would totally train with you.

[@bridgetplunkett7630]

Hi there. Thanks for showing these exercises. The first one was ok. The second one was dreadful. My muscles cramped up immediately but I'm going to try again tomorrow. I'm 62.

[@teresadougherty8722]

With the first one I had cramping in both quads, 😮, 2nd one was easier, will continue to do both. Thanks !!

[@natachastfleur6064]

I make the first one. I really like it😊 thanks!!

[@redastrachan8978]

These can improve knee tracking as well. *SUBSCRIBED*

[@simonmanning1844]

I was able to do both but not very well. Definately lob sided strength and flexibility wise. Awsome, activation and exercise in one!

[@williamb19]

Oh man this is great thanks

[@pinktrixmantha]

Wow - cant wait to get there - yes i want to flare up my hip flexor muscles.

[@accadoza]

I've been suffering for years with piriformis syndrome in left buttock,the first exercise has worked wonders many thanks

[@ashleywilliams7102]

I’m dealing with that now in my left glute. And this exercise is humbling me! I’ll stick with it!!

[@curtiswashington7237]

Your videos are great, I only wished you were based on the uk. The last couple of years I have been travelling a lot through work. My left flute medius has been really troublesome. I recently had a mri and they said I had small labrum tears. Your videos have convinced me that I have neglected my hip muscles in recent years. Again great videos

[@victorinaevelyncastillo8360]

Och it’s great exercise thank you

[@cindydo8781]

I did much better than I thought I would! Yay me! Great video. 😃

[@darnabedwell2115]

Much needed. Thank you. ☺

[@butterflypooo]

This video was on my suggested videos. First one from this channel. I was sure that I had super tight/weak hip flexors but was able to do these exercises ... the second is easier than the first but they are both do-able. Not sure what to test next lol but I know I have some other area I need to work on. Hmmmm. Great video! Informative and fun. Thanks :)

[@sheriferman]

Wow thanks Mathew and Max, the second exercise was crazy hard lol.. But seriously I think I got this back/hip pain after working in real estate for over a year now which includes alot of long distance driving and not to mention how long the days can get and how tired I was so I ended up skipping the gym and losing a lotta strength and mobility in just one year

[@mikestephenson4811]

Awesome guys thanks !!!!

[@deliawilson4939]

Wow amazing tests. I can't do the v sit lifts yet. I can do the karate kicks and hold. Thank you

[@denismanace]

Gracias

[@sundiata365]

Thank you . The v lift was almost impossible on my right side, which is my bad hip. I hope strengthening will solve my pain. It’s been 2 years.

[@polyannamoonbeam]

Okay, very helpful!

[@lizid5]

This video helped me wake up my apparently dormant outer hip and let me go back to putting trousers on while standing first thing in the morning, and stopped the pinching feeling on my inner hip flexor area when sitting cross legged. I'm so happy 😊

[@Nothingiseasy999]

That's exactly what I need. Hope you are doing well.

[@goodvolks2know372]

struggled with my right leg and found impossible to do with my left leg/hip... wow, what an eye opener.

[@melovedamusic]

Damn... I am impressed... I could do both, no problem.. 😱 not bad! 💪💪

[@Scubasgamecorner]

I tried these out this morning ...and I consider myself pretty active, could not do the first one without hands and the second exercise was embarrassing to me could not do more than one each side. putting these and more into my cute little routine I do

[@betsymilbach4669]

Great video! Thanks for all of them. If I have difficulty with V-sit lifts, what other exercises can I do to build up inner thigh strength. Outer thigh strength is pretty good.

[@patbrown7557]

I need a beginner version. When I pulled legs into a smaller V I could do the exercise but with great difficulty. 2nd exercise was a little bit easier. Thank you

[@MrPooshpa20]

Agree very beneficial…but only found upright health after distinction and injury

[@Uprighthealth]

Okay, so two good tests in this video...which test did you find harder? Get healthy hips with the Healthy Hips 1 program: www.uprighthealth.com/healthy-hips 💪 And if you've been told you have FAI, check out the FAI Fix at www.thefaifix.com

[@domschinik]

First one. Almost not possible to lift the straight and internal rotated right leg.

[@ramenchatterjee426]

modern studies p

[@stluciestrength]

The butterfly kick. While the first exercise was tough the butterfly was so tough I had to use my hands for support! Definitely weak glute med/min!

[@erickaericka-]

Definitely the 1st one.I can do both but the 1st one is harder

[@barbarashostak3229]

This is really just what I need! Thank you so much. Found both tests doable, but not without hip pain. First test, right side had a little more pain than left, but neither too bad. Would like to continue with this, but not clear how many times I should do it. Second test was doable, but with real hip pain on the left side. Clearly, this one is essential for me because I do have balance issues. Again, how many reps per day, assuming only once a day. Would twice be better?

[@ItsMe_only93]

Although I have no problem doing this my hips feel much better afterwards. Thank you!

[@altrawakenedperformance6391]

OMG I failed miserably exercise #1. SCARY! #2 was challenging but doable.I have a lot of work to do. Thank you!

[@danjones3009]

Fantastic👍

[@schattenseele66]

Oh yes that was really good. The day after i really can feel that i ve done something

[@journey3337]

Omfg!! I’m weak sauce. Recovering from a 2 year leg injury. Psoas tendinitis, priformis, IT Band, turn cartilage underneath the patella on my right side. Which has lead to drastic muscle imbalances throughout my body. Thank you for your channeling and sharing your knowledge.

[@fredogirri9543]

Good video to share

[@Zolaikha2]

I love you, you are one of the best.

[@dayodairo3078]

I find them quite easy, I guess that's the result of strengthening exercise for my torn glute min muscle

[@drsansanyi716]

Thanks for all kind exercises

[@drsansanyi716]

my rhye mulsel is may be weak.due to covid19 @ local war. Thus I need good and effective exervise @thanks for erything video

[@drsansanyi716]

Thanks

[@dorotahang2999]

Thank you for your videos! I love your honesty and helpful advice. I have bad arthritis in my left knee and cannot sit in the butterfly position. What can I do?

[@imstevemcqueen]

Excellent excellent excellent!

[@youngbuck5926]

5:24 You are so brutal kicking that robot :D Great content, already tried this and I am going to implement this to my daily routine.

[@river6299]

Very nice.