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Hip Flexors · Beginner

Modified Thomas Test

Coach-led positional assessment of hip-flexor length using a bench edge while pelvic position is controlled.

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Modified Thomas Test demonstration

Exercise overview

Training details

Hip FlexorsQuadriceps

Equipment

Bodyweight

Sets × time

1 × 20 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the edge of a firm bench and pull one knee tightly toward your chest with both hands.
  2. 02Lie back carefully while keeping the held knee close enough to prevent your pelvis from tipping forward.
  3. 03Allow the opposite leg to hang freely off the edge without pressing it downward.
  4. 04Observe whether the hanging thigh reaches the bench level and whether its knee remains comfortably bent.
  5. 05Return to sitting safely and compare the other side without forcing the test.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHalf-Kneeling Hip Flexor RockRelated variationRunners Lunge Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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