Faber Test
Faber Test Exercise Description
The FABER position—flexion, abduction, external rotation—places one hip in a figure‑4 shape to gently stretch the tissues around the joint using only body weight. Although known from clinical screening, here it’s performed passively as a controlled mobility drill rather than a test. Depending on individual anatomy and setup, the sensation is commonly felt across the posterior hip (gluteal/deep external rotators) or along the inner thigh (hip adductors). The goal is relaxed opening of the hip while keeping a neutral spine and level pelvis so the motion stays in the hip, not the low back. Performed supine on the floor or mat, it emphasizes smooth breathing and non‑forced range of motion to protect the knee and focus the stretch where intended.
- Muscle Groups: Hips
- Target Muscles: Adductor Longus, Piriformis
- Assisting Muscles: Adductor Brevis, Adductor Magnus, Gemellus Superior, Obturator Internus
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Inner
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Adductors, Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Inner Thigh
- Movement Direction: Rotational
- Muscle Position: Medial, Posterior
- Gender: Female
How To Do The Faber Test Exercise
‘- Lie on your back with both knees bent, feet flat and hip‑width apart.
– Cross your right ankle over your left thigh, resting just above the knee to form a figure‑4.
– Keep your pelvis level and spine neutral; avoid arching or tucking.
– Let the right knee drift outward by gravity; do not push directly on the knee.
– For more posterior‑hip stretch, grasp the back of the left thigh and gently bring it toward your chest while the right knee moves away.
– For more inner‑thigh emphasis, keep the left foot on the floor and lightly guide the right thigh open by contacting the thigh above the knee (not the knee itself).
– Maintain relaxed shoulders and steady breaths; keep the motion smooth and comfortable.
– Return to start and repeat on the other side.
Faber Test Tips
‘- Start lying on your back with both knees bent, feet flat and hip‑width apart before crossing the leg.
– When crossing, place your ankle on the opposite thigh just above the knee, not on the knee itself.
– Keep your pelvis level and spine neutral—avoid arching or tucking—so the motion stays in the hip, not the low back.
– Let the crossed knee drift outward by gravity instead of pushing directly on the knee.
– For more posterior‑hip stretch, grasp the back of the uncrossed thigh and gently bring it toward your chest while the crossed knee moves away.
– For more inner‑thigh emphasis, keep the uncrossed foot on the floor and lightly guide the crossed thigh open by contacting the thigh above the knee.
– Use only body weight and a non‑forced range of motion to protect the knee and keep the stretch where intended.
– Maintain relaxed shoulders and steady breathing so the movement stays smooth and comfortable.
– Return to the starting position with control, then repeat the same sequence on the other side.
Faber Test Beginner Introduction
The FABER position is a floor‑based hip mobility drill performed lying on the back, where one leg forms a relaxed figure‑four shape using only body weight. Rather than serving as a clinical assessment, it functions here as a calm, passive stretch that invites gradual easing of tension around the hip joint. Sensation is often noticed either around the back of the hip and glutes or along the inner thigh, depending on individual build and how the legs are arranged.
This exercise highlights smooth, unforced motion with the spine resting in a natural curve and the hips staying even, so the movement centers on the hip joint instead of the lower back. It is typically done on a mat or comfortable floor surface and places a strong emphasis on gentle breathing, relaxed shoulders, and a non‑aggressive range of motion to help protect the knee. As a result, it offers a controlled way to explore hip opening while tuning into how the hips and inner thighs respond to subtle changes in position.