Hip External Rotator Stretch
Improve hip mobility with this simple stretch! Target tight hip rotators for better flexibility and reduced lower back pain.
The Hip External Rotator Stretch mainly works the glutes & hips and hip abductors (outer thighs). You'll need: box.
Required Equipment
Hip External Rotator Stretch Muscles Worked
Primary
Hip Rotators; Hip Abductor (gluteus medius)
Secondary
Hip Stabilizer (gluteus minimus)
Hip External Rotator Stretch Variations and Alternatives
How to do the Hip External Rotator Stretch
Stand next to a box or a stable elevated surface that is about knee height.
Lift your right leg and place your right ankle across your left thigh, just above the knee.
Gently press down on your right knee with your right hand to increase the stretch, while keeping the spine straight—this is optional.
Slowly lean forward and lower your torso toward your thighs while maintaining a straight back, increasing the stretch in your right hip.
Hold the stretch for 20 to 30 seconds while breathing deeply and relaxing into the pose.
Slowly release the stretch and return to the starting position.
Switch legs and repeat the stretch for the left hip.
Please note: It is important to perform stretches in a controlled manner and avoid bouncing, which can lead to muscle strain. Also, listen to your body; stretch to the point of mild discomfort, not pain.
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Hip External Rotator Stretch FAQs
What muscles does the Hip External Rotator Stretch work?
The Hip External Rotator Stretch mainly works the glutes & hips and hip abductors (outer thighs). The main muscles are the hip rotators and gluteus medius.
What equipment do you need for the Hip External Rotator Stretch?
Box.
What workout day should the Hip External Rotator Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip External Rotator Stretch variations and alternatives?
Similar exercises include the Bodyweight 90-To-90 Hip Stretch, Elevated Foot Hip-Flexor Rear Stretch, Lateral Hip Rotation and Hip Recumbent External Rotator & Extensor Stretch.
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