How to do it
- Setup
- Sit on the floor in the 90/90 shin-box position: front leg bent 90° with the shin across your body (front hip = external rotation), back leg bent 90° with the shin behind you (back hip = internal rotation).
- Execution
- Rate the front hip's external rotation 1-10 — not against a textbook standard, against how it felt last time you tested. Rate the back hip's internal rotation 1-10 the same way. Then swap which leg is in front and rate that side's external and internal rotation too. Four numbers every time: right external, right internal, left external, left internal. Log all four before you load anything that day.
- Common error
- Rating against an imagined 'normal' range instead of your own trend, or skipping the swap and only ever testing one side.
- Feel
- A quick, honest gut-check, not a forced stretch to find a number. If any of the four is notably worse than last time, say so before squats or deadlifts, not after.
Same 90/90 shin-box position as the mobility drills — rate how each rotation direction feels on a 1–10 scale before you load anything that day.
Used in
Not used in any authored session yet.