Prone Wide Hip Stretch
Loosen tight hips with this gentle prone stretch. Increase flexibility and improve mobility!
The Prone Wide Hip Stretch mainly works the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Wide Hip Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Secondary
Obliques; Deep Core (transverse abdominis)
Prone Wide Hip Stretch Variations and Alternatives
How to do the Prone Wide Hip Stretch
Wide Prone Hip Stretch
Positioning:
Start on a soft surface such as a mat or carpet to protect your knees.
Begin by kneeling on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips.
Engage your core to maintain a neutral spine.
Movement:
From the all-fours position, gently slide your right knee out to the side, allowing your hip to open. Your foot can rest flat on the ground or be flexed.
Keep your left knee and hands grounded.
As you slide your right knee out, focus on maintaining a flat back. Avoid arching or rounding your back.
Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
Return your right knee to the starting position.
Switch sides by sliding your left knee out to the side and repeating the stretch.
Perform 2-4 repetitions on each side.
Tips:
Keep your movements slow and controlled to avoid injury.
If you feel any discomfort, ease out of the stretch and check your positioning.
Maintain focus on your breath to help relax your muscles during the stretch.
Prone Wide Hip Stretch FAQs
What muscles does the Prone Wide Hip Stretch work?
The Prone Wide Hip Stretch mainly works the glutes & hips and core. The main muscles are the gluteus maximus and iliopsoas.
What equipment do you need for the Prone Wide Hip Stretch?
None. The Prone Wide Hip Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Prone Wide Hip Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Prone Wide Hip Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90, 90-To-90 Hip Lean and Adductor Transverse Plane Stretch.
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