A self‑assessment quiz for glutes, hips, knees and ankles
Understanding how your body moves is an essential part of protecting your knees and performing at your best. Even small differences in strength or mobility can influence how your hips, knees and ankles work together. These quick questions will help you spot imbalances so you know where to focus your training.
Complete the assessment and print your quiz results (right click, select Print, and Save as PDF).
Glute strength
Why it matters: The glutes stabilize the pelvis and control hip/knee alignment during movement. Weak glutes lead to inward knee collapse (valgus), a major ACL‑injury risk factor.
Self‑assessment items
Side‑lying hip abduction: Can you lift your top leg without rotating your pelvis?
Prone hip extension (knee at 90°): Can you extend your hip without your lower back arching?
Single‑leg squat: Does your knee stay aligned over your foot without collapsing inward?
Hip flexibility
Why it matters: Tight muscles around the hip (IT band, piriformis, adductors) impact movement mechanics and can overload the knee. Flexibility supports proper alignment and reduces injury risk.
Self‑assessment items
IT band stretch: Can you comfortably lean your hip to the side and feel a stretch without compensating?
Hip rotation check: Do you feel restricted when rotating your hip inward or outward?
Seated march (functional hip mobility): Can you lift your knee without leaning your torso?
Knee alignment
Why it matters: Inward knee movement during squats, hops, or landing greatly increases ACL strain in women.
Self‑assessment items
Single‑leg squat: Does your knee stay centered over your foot?
Forward lunge: Does your front knee drift inward or wobble?
Jump landing: When you hop in place, do your knees bend inward upon landing?
Ankle stability
Why it matters: Poor ankle balance or stability forces the knee to compensate, increasing injury risk.
Self‑assessment items
Single‑leg balance: Can you stand on one leg for 30 seconds without excessive wobbling?
Unstable surface test: Can you maintain balance on a cushion or wobble board?
Forward reach test: Can you reach forward without your ankle collapsing inward?
Scoring your body balance
Count how many times you answered “No” or noticed instability:
0–3: Your movement balance is strong. Continue strengthening/prevention programs.
4–7: Moderate imbalance. Consider a targeted strengthening and flexibility plan.
8+ or any pain/instability: A sports medicine evaluation is highly recommended.
Complete the form on this page to request an appointment with a women's sports medicine specialist to discuss your score.