Hop Down Test for Dynamic Hip Stability

This helps us see how our glutes function dynamically; are they engaging as we prepare to produce power? Do they kick in when we make contact with the ground to keep our frame stable?

  • What You'll Need:
  • ~ Phone set up to record yourself
  • ~ A small step to hop off!


~ Standing on a small step, shift weight to balance on one leg.

~ Soften the knee, and prepare to hop onto the floor (look for compensations here!)

~ Continue with movement, softening knee on landing, and being sure to hold your end position.

~ Repeat for a total of 3 reps each side (not rushing into the next one!) noticing similarity of difficulty between left and right.

~ Watch back recording and look for any compensations; mark down your findings using the checklist below.