Getting feedback from your body is one of the most important factors of your warm-up. Taking a few minutes to run some simple tests could mean the difference in you having an awesome lifting session or getting halfway through and having to call it a day because you just can't get going. The best test for assessing good range of motion in your hips is the deep lunge test.
Why's It So Good?
During the test, you have your hips in flexion and extension at the same time, a great way to get feedback individually from each side. If you found one side significantly tighter than the other, it may not be a good idea to attempt a one rep max or deep squatting.
The beauty of the test is that you can then continue using the lunge as a warm-up to address this tightness. If you can make yourself level out then you're good to go. If not, then you know to alter your workout.
How To Do It
- Start off in a push-up position. Place one foot beside the hand on the same side so that the heel and palm are beside each other.
- Now try to replace your palm with your elbow.
If you're not quite getting to the floor, try to press though the opposite hand and rotate your chest up to the ceiling, stretching the upper back. Bring the elbow back down and see if you can make any improvement with 5-10 reps on each side.
If you still fail to get the elbow to the floor, you can alter the angle of your torso. Move your body diagonally away from the front knee until you can put your elbow down. Then, try to sweep yourself in, bringing the elbow to the heel.
This is great for warm-ups, cooldowns, and also during rests. The more time you devote to it, the better you'll get, and the stronger your hips and knees will feel.