hip rotation -> MaxD

hip rotation -> maximum distance (knees and heels span)

Equipment needed: chair, short tape measure
knees span

Goal and measurement

The goal is to test the flexibility of the hips. The result you record is the distance between the endpoints of your knees.

Position

Sit on a chair with your hips bent 90° to the trunk and your knees bent at 90°.

Procedure

Spread your knees apart from each other as far as possible. Measure the distance between the endpoints of the knees (center of kneecap). Maintain a 90° angle in your knees and hips.


heels span

Goal and measurement

The goal is to test the flexibility of the hips. The result you record is the distance between the endpoints of your heels.

Position

Lie face down, legs together with knees bent at 90°.

Procedure

Spread your heels apart from each other as far as possible. Measure the distance between the endpoints of the heels. Keep a 90° angle in your knees.