Want to know one of the best indicators of your hip mobility — and your ability to move well in general?

It’s the squat.

So here’s a simple test you can try right now. It requires no equipment or warm-up. It’s just a fast check-in to see how your hips are doing.

30-Second Squat / Mobility Test (from 8-Minute Hip Fix)

1. Stand facing a wall — your chest should be about 8–12 inches away.
2. Do five slow, controlled bodyweight squats.
3. On the last rep, hold the bottom position for 10 seconds.

Now go through this quick checklist:

Y/N – My weight shifted toward my toes
Y/N – I felt like my face was going to hit the wall
Y/N – My knees caved in
Y/N – My feet turned out to get depth
Y/N – I had to go super wide to squat deep
Y/N – I couldn’t get thighs below parallel

If you answered yes to any of these, your hips probably hold you back.

And if you don’t work on it? You’re more likely to get injured, perform worse in your workouts, and stay stuck in frustrating patterns.

That’s why I created the 8-Minute Hip Fix — a 28-day program to help people 40+ improve mobility, relieve pain, and boost performance with just a few minutes daily.

-> Click here to learn more and join now​

It’s simple, effective, and works—especially if you’re training hard and want to stay in the game long-term.

– Forest Vance
MS Human Movement | Corrective Exercise Specialist | RYT-200

PS - In the 8-Minute Hip Fix, we actually start and finish with a full 3-part mobility test — so you can see exactly how much you improve.

Here are the other two tests we use:

Seated Hip External Rotation Test

Sit on the floor with one leg bent 90° in front of you (like Pigeon Pose), the other 90° behind.
Can you stay upright without tipping or leaning?

Active Straight Leg Raise Test

Lie on your back and lift one leg as high as you can, while keeping the other flat.
How close do you get to 90°?

-> Click here to check out the 8-Minute Hip Fix​