FUNCTIONAL TEST - pelvis & torso

As a Personal Trainer I often see clients with weak abductor muscles in the hip, a symptom called "Trendelenburg's sign". It's very common (especially in women for some reason) and something that's extremely important to be aware of in any weightbearing activity using your legs (ex. running, jumping, squatting, walking). So if you want to prevent injuries, hip replacement surgery and run more efficiently - make sure you score a perfect 10 on the FUNCTIONAL TEST below...

Lunges is a very popular exercise but far from easy to perform using proper technique.
With the help of the static lunge test below, muscle stability, control and strength all the way from the toe to the neck can be evaluated.

Starting position:

Stand with feet hip width apart with one foot well in front of the other. Lift your arms out to the sides, elevate the back heel and lower the rear knee in a straight line, inches from touching the floor (avoid shifting your center of gravity and body weight to the front foot):



90 degree angle of front knee, back knee not touching the floor, center of gravity going straight down through the upright position of the upperbody, both arms horizontally and straight.






Knee aligned with foot, hip of the extended leg supported and kept in place by the abductor muscles (Gluteus Medius, Gluteus Minimus).



Common misalignments and compensations:



Anterior (front) knee moves inward (gluteus medius / maximus not activated optimally)









The pelvis or torso is tilted sideways (Full support from Gluteus Medius is missing/poor torso stability or balance)









The pelvis is pulled back with upper body tilted forward (Back extensors and hamstrings activates to compensate unsufficient activation of Gluteus maximus)








The arms tips laterally (sideways) (Incomplete activation of the Gluteus maximus is being compensated by latissimus dorsi – a muscle group located in the posterior region of the upper body, back region)









Finally, here's a checkpoint to make you more aware of how to activate your hip abductors and how they function...

Stand on one leg infront of a mirror let your pelvis and hip tilt out to the side of the weightbearing leg and place one hand on the activated hip. From there, pull your hipbone in, straighten your leg and pelvis. You should now feel with your hand that's placed on the side of your hip how your hip abductors are activated, keeping your body in alignment.

More FUNCTIONAL TESTS will follow - stay tuned!

/Henrik