The hip extension test is a simple way to determine how well your posterior chain is functioning. Lay face down on a table with your ankles hanging off the edge. You will either have to video tape yourself or have someone watch you. Raise one leg a few inches off the table; if the arch in your back increases or if your knee flexes (bends) then your glutes are not working properly. Try stretching your hip flexors and hamstrings, while adding in specific glute work to improve motor recruitment and control.
As well, if you want more tests just like this one, be sure to check out the "Building the Efficient Athlete" DVD series when it's released in a few months!
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