Flex Time: Stretching Guide to Loose and Limber Muscles

Hips

When your thighs and hip flexors -- the muscles that help lift up the legs -- are tight, they may prevent you from lowering fully as you squat down.

The Test
Stand with feet hip-width apart, left hand holding the back of a chair for balance. Bend right knee 90 degrees up to hip height, then bring it out to right side. Switch legs and repeat to determine score for left hip.

Good (3 points): Thigh is parallel to floor; knee is directly out to the side.
Fair (2 points): Thigh is parallel; knee is slightly in front of body.
Poor (1 point): Thigh is lower than parallel; knee is slightly in front of body.