The Hip Baseline

Five tests. About ten minutes. One honest read on your hip.

check your current capacity, control, and tolerance against the LOAD program's working ranges. all you need is a wall + a chair or bench.

H1

Hip airplanesslow control

H2

Hip 90/90range and symmetry

H3

Single-leg bridgemax reps, side to side

H4

Sit and reachposterior chain length

H5

Cossack squatpain and range of motion

H1 / 05Control

Hip airplanes

demo · hip airplanetap to play

Stand tall on one leg, hinge forward slightly, arms out for balance.
Rotate the hip of your standing leg open, then closed, letting your free leg and torso rotate with it.
Complete 3 reps each direction without touching down, then switch sides.

Check every statement that was true

3 reps without falling or touching downFull rotation in, both sidesFull rotation out, both sides

H2 / 05Control

Hip 90/90

demo · hip 90/90tap to play

Sit on the floor with the front leg bent 90° in front of you, the back leg bent 90° behind you.
Keeping your hips on the floor, rotate to switch which leg is in front.
Repeat for a few slow reps each direction.

Check every statement that was true

Both knees reached the floorHips stayed on the floor throughoutNo meaningful side-to-side restriction

H3 / 05Capacity

Single-leg bridge

demo · single-leg bridgetap to play

Lie on your back, one foot planted, the other leg extended straight.
Set a 30-second timer. Drive through the planted heel and lift your hips.
Count clean reps for 30 seconds, then switch legs.

Reps in 30 seconds, per side

Left side

0reps

Right side

0reps

H4 / 05Tolerance

Sit and reach

demo · sit and reachtap to play

Sit on the floor with both legs straight out in front of you.
Reach forward toward your toes with control, knees staying straight.
Note how far your fingers get.

How far did you reach

H5 / 05Tolerance

Cossack squat

demo · cossack squattap to play

Take a wide stance with both feet planted.
Shift over one leg and sit down as far as you can control while the other leg stays long, heel down.
Return to center and repeat on the other side.

Check every statement that was true

No pain in the front of the hipReached a consistent, controlled depth on both sides

Your Hip Baseline

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/ 100

Lowest area

The next step

The HIP FIX

her 12-week periodized hip progression, three sessions a week, built to rebuild exactly what your worst test exposed. organized, not guessed, one clear session at a time.

$97one time · yours to keep

Get the Hip Fix →