2 tests, 90 seconds. They reveal whether your hip external rotation is a range problem or a control problem. Your hips are designed to rotate freely in every direction. When they can’t, the knees, lower back, and ankles start picking up the slack. External rotation is one of the first movements to disappear when you spend most of your day sitting. The deep hip rotators and the gluteus medius get weak. The adductors get short and stiff. Over time you lose both the range and the ability to control it, and that shows up as knee pain, hip pinching, or that annoying tightness that stretching never seems to fix. In this reel I walk you through two simple pass/fail tests. The Figure Four checks whether you actually have the space for external rotation. The 9090 Liftoff checks whether you can control that space under load. Together they tell you exactly where you’re stuck and what needs work. This is part 2 of my 8-part Stuck Hips series. Each part builds on the last so you get a complete ...