1 lost hip rotation wrecks your knees, pelvis and lower back. Here's the 45-second test. Hip external rotation isn't just a flexibility trick. It is the movement that keeps your knees centred, your pelvis stable, and your lower back out of trouble. When it locks up, everything above starts compensating. ㅤ Two tests to find out where you stand: 1. Supine Figure-Four Stretch test (range) 2. 90/90 lift-off test (control) ㅤ Three drills to open it back up: 1. Elevated Pigeon Pose, 45s hold each side 2. 90/90 Hip Switch, 3x8 each way 3. Hip CARs, 3x5 each leg ㅤ Comment BASICS for the 4-week Grade 1 Mobility follow-along that builds this range and control from the ground up. $29, any level. ㅤ #Elastaboy #Reboryn #HipMobility #ExternalRotation #PainFreeMovement