Thomas Test and the Sitting Student's Hips

Students use the modified Thomas test to check whether their hip flexors are tight, which is common after many hours of sitting. Then they practice a stretch-and-activation progression for the hips and retest one side.

How to play

1. Explain what the hip flexors are, why they tighten with long sitting and how they affect the pelvis and lower back (2 min).
2. Test in pairs on a gym bench with a mat: lying with the glutes at the edge, hug one knee to the chest while the partner photographs the other leg from the side; a thigh above horizontal means a tight psoas, and a knee that barely bends means a tight rectus femoris; test both sides (8 min).
3. Exercise progression: kneeling lunge with a posterior pelvic tilt, the same with a band pulling the hip forward, and a quad stretch with the foot resting on the bench; 2 sets of 30 seconds per side (7 min).
4. Activation in the new range: in the kneeling lunge, lift the front knee a few inches or hold a glute squeeze for 10 seconds (3 min).
5. Retest the tighter side, compare the photo and write down the two exercises that worked best for you (5 min).

Rules

• During the test, the partner steadies the bench or stands alongside to prevent falls off the edge.
• Put a mat or pad under the knee for kneeling lunges.
• In the band stretch, the partner pulls gently and steadily.
• Don't arch the lower back to gain range in the lunge.

Variations

Adaptations

• Limited mobility: assesses and stretches the hip while seated with a partner's help and works on trunk activation.
• Overweight: the test is done on a wider table or two benches side by side for more stability.
• Visual impairment: the partner describes the thigh position and guides them by touch to find the pelvic tilt.

Learning goals

• Assess hip flexor length with a simple clinical test.
• Connect sedentary habits with hip mobility.
• Practice a hip stretch-and-activation progression.

Equipment for a class of 25

• gym benches: 7
• mats: 7
• resistance bands: 14
• tablets or phones: 7

Teacher tip

Side photos on a phone really help students see their own result. Ask them to delete the photos afterward if they won't be used in their log.

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