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The Method
Faber Test
Smash, stretch, and activate corrective strategies for the Faber Test — addressing hip flexor tightness, adductor restrictions, and glute activation.
All Corrective ExercisesWatch the Videos
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Smash
Soft tissue work to release restrictions and improve tissue quality.
TFL Smash with PVC
Quad & Adductor Smash
Sartorius Smash with foam roller
Quad & IT Band Smash with Roller
Figure 4 Glute Bridge
Glute Smash with ball against wall with and without leg movement
Prone hip smash (lacrosse ball)
Hip flexor smash (squishy ball)
Psoas Smash
Piraformis Smash on ball (figure 4 option)
Glute smash on foam roller
Stretch
Restore range of motion and lengthen restricted tissues.
Banded Hip Distraction
Elevated Pigeon
90/90 hip shifts with extension
Seated figure 4 stretch
Supine static faber position
Prone frog
Quad rocking
1/2 kneeling inner thigh stretch
Butterfly Stretch
Standing lateral leg swings
Activate
Strengthen and reinforce neuromuscular control.
Squats with mini band
Butterfly Hip Bridges
Banded Hip Bridges
Figure 4 Glute Bridge
Knee side plank clamshell hip flexion to hip extension
90/90 hip shifts with extension
Smash
- 3″ PVC TFL smash with and without leg movement
- Adductors with foam roller
- Sartorius with foam roller, leg and knee at 90 degrees
- Quads and inner thigh with barbell
- Quads and IT band / TFL with foam roller
- Figure 4 glutes on foam roller
- Ball smash on glutes against wall with and without leg movement
- Prone squishy ball smash on hip flexor and front of hip socket
- Psoas with device designed to release Psoas
- Ball smash on glutes on floor
Stretch
- Hip distraction facing away, pulling femur to outside of hip socket
- Elevated pigeon stretch
- 90/90 hip shifts into half kneeling extension
- Seated figure 4 stretch
- Supine static lay in Faber position (add small weight to bent knee if desired)
- Standing or half kneeling windmill
- Prone frog (with and without modified cobra and cobra)
- Quad rocking variations
- Half kneeling leg-out inner thigh stretch
- Butterfly stretch seated and/or supine
- Standing side leg swings
Activate
- Squat with mini band around knees
- Mini band laterals with band around knees, ankles or feet
- Quadruped hip hydrants
- Quadruped hip CARs
- Butterfly hip bridges
- Banded hip bridges
- Clamshells against wall (with and without band)
- Figure 4 hip bridges
- Prone figure 4 knee lift / glute contraction
- Knee side plank clamshell hip flexion to hip extension
- Hip airplanes