Standing Hip Stretch
Loosen tight hips with this simple standing stretch. Improve flexibility and relieve tension in minutes!
The Standing Hip Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Standing Hip Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Spinal Erectors (erector spinae); Obliques
Standing Hip Stretch Variations and Alternatives
How to do the Standing Hip Stretch
Standing Hip Stretch Instructions
Positioning:
Stand tall with your feet hip-width apart.
Shift your weight to your left leg.
Bend your right knee and lift your right foot off the ground.
Rotate your right leg and place your right ankle above your left knee, creating a figure four shape.
Movement:
Gently lower your hips into a squat position while keeping your chest lifted.
You should feel a stretch in your right hip and glute.
Hold this position, keeping your left leg straight and your core engaged.
Maintain balance by focusing on a point in front of you.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
Slowly rise back to a standing position.
Repeat on the opposite side, shifting your weight to your right leg and placing your left ankle above your right knee.
Tips:
Keep your movements slow and controlled.
Avoid bouncing in the stretch; hold steady for the best results.
If necessary, use a wall or chair for support to help maintain balance.
Standing Hip Stretch FAQs
What muscles does the Standing Hip Stretch work?
The Standing Hip Stretch mainly works the glutes & hips and hip abductors (outer thighs), with help from the lower back and core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Standing Hip Stretch?
None. The Standing Hip Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Standing Hip Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90 Hip Lean, Box 90-To-90 Shin Step Through and Bodyweight 90-To-90 Hip Stretch.
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