What is the normal range of hip joints?

October 2, 2025 •

5 min read

According to research published by the CDC, reference values for normal joint range of motion vary significantly by age and sex. So, what is the normal range of hip joints for adults, and what factors can influence it? This comprehensive guide explores the typical degrees of movement, how they are measured, and what you can do to maintain or improve hip health.

Quick Summary

The normal range of hip joints varies, but general benchmarks for adults include flexion up to 120 degrees, extension up to 30 degrees, abduction up to 45 degrees, and rotation around 40-50 degrees. Several factors, including age, genetics, and activity level, influence this range, highlighting the importance of understanding individual mobility.

Key Points

Normal Range is a Spectrum: The 'normal' range of hip motion is not a single number but varies widely based on individual factors like age, gender, and genetics.
Six Key Movements: Hip flexibility involves six movements: flexion, extension, abduction, adduction, internal rotation, and external rotation, all of which have different normal ranges.
Active vs. Passive ROM: Active range of motion (AROM) is what you can do yourself, while passive range of motion (PROM) is what a professional can achieve by moving your joint, each revealing different information about your joint health.
Key Influencing Factors: Age, activity level, body weight, and prior injuries significantly impact an individual's hip range of motion.
Improve Mobility Through Exercise: Specific exercises like the kneeling hip flexor stretch, 90/90 stretch, and glute bridges can help maintain and improve hip flexibility.
Consult a Professional: Seek medical advice for persistent hip pain, stiffness, or a significant loss of mobility, as these can be signs of underlying issues like arthritis or injury.
Physical Therapy Can Help: A physical therapist can conduct a personalized assessment and provide targeted exercises to restore or improve your hip's range of motion.

Understanding the Fundamentals of Hip Range of Motion

The hip is a ball-and-socket joint, which allows it to move through a wide array of motions. The femur (thighbone) fits into the acetabulum (hip socket) of the pelvis, and a smooth, fluid-filled lining called the synovial membrane enables these movements. Doctors and physical therapists measure hip range of motion (ROM) in degrees, assessing movement in several directions, or planes of motion. A standardized goniometer is often used to get precise measurements, though visual estimations can also be a starting point.

The Six Key Hip Movements

To fully understand the hip's capabilities, it is essential to consider the six main movements that comprise its total range of motion:

Flexion: Moving the thigh forward, towards the chest.
Extension: Moving the thigh backward, away from the body.
Abduction: Moving the leg sideways, away from the midline of the body.
Adduction: Moving the leg back towards the midline of the body.
Internal (Medial) Rotation: Turning the leg inward.
External (Lateral) Rotation: Turning the leg outward.

Normal Range of Motion by Movement

While there is no single absolute figure for a “normal” hip, ranges have been established based on average adult populations. These are often measured using a goniometer and are generally accepted values in the orthopedic and physical therapy fields.

Flexion

Average Range: 110–120 degrees.
Measurement: This is typically measured with the patient lying on their back, bringing their knee toward their chest.

Extension

Average Range: 10–15 degrees.
Measurement: This is measured with the patient lying on their stomach, lifting their leg backward.

Abduction

Average Range: 30–50 degrees.
Measurement: This involves moving the leg out to the side while lying on your back.

Adduction

Average Range: 20–30 degrees.
Measurement: This is the inward movement of the leg towards the other leg while lying down.

Internal Rotation

Average Range: 30–40 degrees.
Measurement: With the patient sitting, the therapist turns the leg inward.

External Rotation

Average Range: 40–60 degrees.
Measurement: Similar to internal rotation, but the therapist turns the leg outward.

Factors Influencing Hip Range of Motion

Several elements can affect an individual's hip flexibility. Not everyone will fall into the average range, and many variations are considered normal.

Age: As people age, joint flexibility can naturally decrease. Degenerative conditions like osteoarthritis can further limit movement.
Gender: Some studies show slight differences in ROM between males and females.
Genetics and Body Type: The shape of the hip socket and femur, known as femoral anteversion or retroversion, can predispose someone to a greater range in one direction than another.
Activity Level: A sedentary lifestyle can lead to muscle tightness and reduced ROM. Conversely, activities like yoga or specific sports can increase flexibility.
Trauma or Injury: Fractures, dislocations, or labral tears can severely restrict movement.
Obesity: Increased body weight can physically obstruct certain movements, especially adduction and flexion.

Comparison of Passive vs. Active ROM

Understanding the difference between passive and active range of motion is crucial for accurate assessment. A doctor or physical therapist will evaluate both to get a complete picture of joint health.


Feature	Passive Range of Motion (PROM)	Active Range of Motion (AROM)
Definition	Movement of the joint by an external force (e.g., a therapist) without the patient's muscle contraction.	Movement of the joint by the patient's own muscular effort.
Purpose	Assesses the flexibility of the joint capsule and ligaments.	Assesses the function of the muscles and tendons moving the joint.
Measurement	The therapist gently pushes the joint to its end range.	The patient is asked to move the joint independently.
Indications	Can indicate joint tightness or capsular restrictions if limited.	Limited AROM can point to muscle weakness, tendon issues, or pain preventing movement.
Example	A physical therapist lifts and moves your leg to test hip flexion.	You lift your own leg to see how far you can bring your knee to your chest.

Exercises to Maintain and Improve Hip Mobility

Regular exercise and stretching are vital for maintaining good hip joint health. These movements help to increase blood flow, lubricate the joint, and keep surrounding muscles and connective tissues supple. Consult a healthcare professional before starting a new exercise regimen.

Hip Mobility Exercises

Kneeling Hip Flexor Stretch: Start in a kneeling position with one foot forward. Squeeze the glute on the kneeling side and gently push your hips forward until you feel a stretch in the front of your hip and thigh. Hold for 30 seconds.
90/90 Stretch: Sit on the floor with one leg bent at a 90-degree angle in front of you and the other bent at 90 degrees out to the side. Lean forward over the front shin, keeping your back straight, to feel a stretch in the glute. Repeat on the other side.
Lying Hip Rotations (Windshield Wipers): Lie on your back with knees bent and feet flat on the floor, wider than hip-width apart. Gently drop your knees from side to side like windshield wipers.
Glute Bridges: Lie on your back with knees bent and feet flat. Drive through your heels to lift your hips off the floor, engaging your glutes. This strengthens muscles that support the hip.

When to See a Doctor

While some variation in hip ROM is normal, it's important to seek medical advice if you experience certain symptoms, especially if they are new or worsening.

Persistent pain, especially with weight-bearing activities.
A significant and noticeable reduction in your hip's range of motion.
Grinding, catching, or clicking sensations in the hip joint.
Difficulty performing daily tasks like walking, squatting, or climbing stairs.

The Role of Physical Therapy

For many individuals with limited hip mobility due to injury, arthritis, or stiffness, physical therapy can be an invaluable tool. A physical therapist can conduct a thorough assessment, create a personalized plan, and use various techniques to help restore movement and reduce pain. This may include hands-on techniques, therapeutic exercises, and education on proper body mechanics.

For more detailed information on assessing and improving range of motion, a comprehensive resource can be found on the Physiopedia website, an excellent tool for understanding the nuances of joint movement.

Conclusion: Prioritizing Your Hip Health

The normal range of hip joints is not a single number but a spectrum influenced by many individual factors. Understanding the typical benchmarks for flexion, extension, abduction, and rotation can provide a useful reference point for assessing your own mobility. Regularly performing gentle, consistent exercises is one of the best ways to maintain flexibility and keep your hips healthy for years to come. By being mindful of your body's signals and seeking professional guidance when needed, you can proactively manage your joint health and enjoy a more active, comfortable life.

Frequently Asked Questions

The normal range of hip flexion for most healthy adults is between 110 and 120 degrees, measured by bringing the knee toward the chest while lying down.

Yes, you can improve your hip's range of motion through regular stretching and strengthening exercises. Consistent, gentle movement and avoiding prolonged sitting are key strategies. Always consult a healthcare professional before starting a new routine, especially after an injury.

Hip range of motion is typically measured using a goniometer, a special tool with a protractor-like design. It is used to quantify the angles of movement in different directions, providing a precise and objective assessment.

Several conditions can limit hip mobility, including osteoarthritis, tight muscles (especially hip flexors), labral tears, and injuries like hip fractures or dislocations.

Yes, it is common for hip range of motion to decrease with age due to factors like reduced physical activity, muscle stiffness, and the development of degenerative conditions like arthritis.

Hip abduction is the movement of the leg away from the midline of the body, while adduction is the movement of the leg towards the midline. Normal ranges are approximately 30–50 degrees for abduction and 20–30 degrees for adduction.

You should see a doctor if you experience persistent pain, noticeable stiffness, difficulty with daily activities, or if you feel a grinding or catching sensation in your hip. These symptoms may indicate an underlying issue that requires professional evaluation.