Hip Range Of Motion

What Is Hip Range Of Motion?

There are different types of hip range of movement, depending on who or what is doing the movement:

• Active Hip ROM: how far the hip can move in one direction on its own i.e. hip muscles actively working to move the leg without any help
• Passive Hip ROM: how far the hip can be moved in one direction by an external force i.e. someone else moves the hip while the muscles are completely relaxed

In a normal, healthy hip the active and passive motion will be quite similar, with slightly greater passive hip range of motion than active. However, with hip injuries the range of motion may be reduced by pain, weakness or stiffness, particularly the active range.

What Is Normal Hip Range Of Movement?

Normal active hip range of movement is usually:

• Hip Flexion Range Of Motion: 110-125^o, lifting the thigh forwards
• Hip Extension Range Of Motion: 10-20^o, extending your leg back behind you
• Hip Abduction Range Of Motion: 40-50^o, taking the leg out to the side
• Hip Adduction Range Of Motion: 20-30^o, bringing the leg in across your body
• Hip Internal Rotation Normal Range: 40-45^o, twisting the hip inwards
• Hip External Rotation Normal Range: 25-35^o, twisting the hip outwards

On a day to day basis, we don’t usually need full active or passive hip range of motion to perform our daily activities e.g. walking, dressing, climbing stairs and sitting down, but more challenging activities such as squatting can be limited if there is reduced movement. Functional range of motion refers to the amount of movement required to perform certain tasks.

What Affects Hip Range Of Movement?

Range of motion in the hip will vary slightly depending on:

• Age: hip range of motion gradually decreases with age
• Gender: men usually have slightly less range of motion in their hips than women
• Leg Dominance: the hip of the non-dominant leg usually has slightly greater range of motion than the dominant leg

But the biggest impact on hip range of motion is an injury or condition which causes hip pain and restriction such as:

• Hip Osteoarthritis: wear and tear in the hip joint reduces range of motion, particularly flexion, internal rotation and abduction
• Hip Tendonitis: can affect hip range of motion in any direction, depending on which tendon is affected
• Hip Impingement: typically affects hip flexion, but may also limit extension and external rotation
• Hip Bursitis: may affect hip range of motion in any direction, depending on which bursa is inflamed
• Symphysis Pubis Dysfunction: may limit hip flexion, abduction and rotation

You can find out more about how different conditions affect hip range of movement in the following articles:

• Front Hip Pain
• Inner Hip Pain
• Outer Hip Pain

If your hip range of motion is reduced in one or more directions, it is really important that you see your doctor so you can get an accurate diagnosis and the right treatment.

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How To Measure Hip Range Of Motion

The best way to accurately measure hip range of motion is to use a goniometer. A goniometer is a specially designed device, similar to a circular protractor that measures joint angle.

In the centre of a goniometer is a circle, known as the “Axis”, which represents 360^o of movement. Out of this come two arms, a stationary arm (which is connected to the circle) and a movable arm.

It will depend on which movement you are measuring as to where you place the goniometer and what you line it up with. It is very hard to get an accurate reading with a goniometer yourself, so it is worth asking someone else to help

1. Hip Flexion ROM

2. Hip Extension ROM

3. Hip Abduction/Adduction ROM

4. Hip Internal/External Rotation

Other Ways To Measure

If you do not have a goniometer, there are other ways to measure hip range of movement. They are slightly less accurate but provide helpful feedback and help you to keep track of any changes in range

• Visual Estimation: you can estimate joint angle by observing the movement. While there is often discrepancy in values between individual evaluators, if you always use the same person it helps improve consistency
• Smart Phone: There are a variety of phone apps such as Clinometer or Goniometer Pro that use the phones accelerometer or inclinometer to measure angles
• Photographs: get someone to take a photo at the end range of each movement, draw lines and use a protractor to measure
• Functional Tests: instead of measuring angles, you can use functional activities that require certain ranges e.g. sit to stand approximately 115 flexion, walking approximately 50 flexion and 10 extension

Tip: If you are tracking progress over time without a goniometer, consistency is more important than absolute accuracy. Use the same method each time.

How To Improve Hip Range Of Motion

The best ways to improve movement will depend on what is limiting the hip range of motion, but usually involves a combination of:

• Medication: reducing pain e.g. with paracetamol/Tylenol and inflammation e.g. with ibuprofen/Advil is the best place to start to improve hip movement. Once the pain and swelling is under control, you can start adding in other treatments
  
  
• Hip Range Of Motion Exercises: Hip stretches and strengthening exercises help to improve flexibility, strength and control all of which will help improve hip range
  
  
• Heat/Ice: Ice packs are useful in the early stages after acute hip injuries to reduce pain and swelling, while heat pads are often better for longer-term stiffness, helping to increase circulation and muscle flexibility
  
  
• Joint Mobilisations: Manual therapy techniques such as joint mobilisations and soft tissue stretches performed by a physical therapist can help restore the natural glide and rotation of the hip joint. These should always be followed by hip mobility and strengthening exercises to maintain improvements
  
  
• Keep Active: Our hips are designed to move. Staying active through regular low-impact activities such as walking, swimming, or cycling helps maintain joint health, reduces stiffness, and prevents muscle weakness.

Range Of Motion Hip Summary

Hip range of motion refers to how far the hip can move in different directions.

The main movements of the hip joint are flexion, extension, adduction, abduction, external and internal rotation.

There are two types of hip range of movement. Active movement is when the muscle work to move the leg, passive movement is when someone or something else moves the leg. Functional hip range of motion refers to the amount of movement required for day to day tasks and is usually considerably less than full range of motion.

Hip movements may be limited by a variety of conditions such as hip arthritis, impingement syndrome, tendonitis, bursitis and fractures.

The best way to improve hip range of motion typically involves a combination of medication, exercises, mobilisation, heat and physical therapy.

You may also be interested in the following articles:

• Knee Range Of Motion
• Front Hip Pain
• Inner Hip Pain
• Outer Hip Pain
• Knee Strengthening Exercises

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Last Updated: September 16th, 2025
Next Review Due: September 16th 2027