Knee Push Out Stretch
Improve hip mobility and knee flexibility with the Knee Push Out Stretch. A simple squat that targets your inner thighs and groin.
The Knee Push Out Stretch mainly works the glutes & hips and quads, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Knee Push Out Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Knee Push Out Stretch Variations and Alternatives
How to do the Knee Push Out Stretch
Starting Position:
Begin by standing with your feet shoulder-width apart.
Squatting Down:
Slowly bend your knees and lower your body into a squat position. Ensure your back is straight and core is engaged.
Knees Positioning:
As you squat, push your knees outward gently. This will help to open up your hips. Aim to keep your knees in line with your toes.
Hand Position:
You can place your hands together in front of your chest in a prayer position or hold onto your feet for support.
Hold the Position:
Maintain this squat position for 15-30 seconds, breathing deeply and relaxing into the stretch.
Returning to Standing:
To exit the squat, push through your heels and slowly rise back to the starting position.
Repetition:
Repeat the exercise 3-5 times, allowing a few seconds between each squat.
Tips:
Keep your weight distributed evenly on your feet.
Pay attention to your form to prevent strain on your knees and back.
Knee Push Out Stretch FAQs
What muscles does the Knee Push Out Stretch work?
The Knee Push Out Stretch mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Knee Push Out Stretch?
None. The Knee Push Out Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Push Out Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Push Out Stretch variations and alternatives?
Similar exercises include the Knee Deep Bend, Garland Pose, Kneeling Leg-Out Side-Walk and Kneeling to Standing Squat.
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