Hip - Lateral Rotation (External Rotation)
Increase hip mobility and flexibility through external rotation with this bodyweight stretch. Improve joint health and range of motion.
Description
A stretching exercise that targets the hip muscles, specifically focused on increasing the mobility and flexibility of the hip joint through external rotation.
How to Do Hip - Lateral Rotation (External Rotation)
- 1Setup
Sit on the floor with both legs extended straight in front of you, maintaining an upright posture with a straight back.
- 2Setup
Bend your right knee and place your right foot flat on the floor, close to your glutes.
- 3
Cross your right ankle over your left thigh, resting it just above your left knee; your right knee should point out to the side.
- 4
Gently press down on your right knee with your hand, or lean slightly forward from your hips, until you feel a stretch in your right glute and outer hip.
- 5
Hold this position for the prescribed duration, breathing deeply, then slowly release and repeat on the opposite side.
Tips
- Keep the foot of the crossed leg flexed (toes pulled towards shin) to protect your knee joint during the stretch.
- To deepen the stretch, gently lean forward from your hips while maintaining a straight spine, rather than rounding your back.
- Focus on slow, deep breaths throughout the stretch to help relax the muscles and increase your range of motion.
- Adjust the position of your supporting leg (the extended one) closer or further away to modify the intensity of the stretch.
Common Mistakes
- ×Rounding your back instead of maintaining a straight spine reduces the effectiveness of the stretch on the hip; sit tall and hinge from your hips to deepen the stretch.
- ×Forcing the stretch too aggressively can lead to discomfort or injury; instead, move slowly into the stretch until you feel a mild, comfortable tension.
Variations
Band Seated Hip External Rotation
Strengthen your deep hip external rotators with this seated resistance band exercise. Improve hip stability, mobility, and reduce discomfort effectively.
Band Seated Hip Internal Rotation
Strengthen your hip rotators and abductors, specifically the gluteus medius and TFL, with the Band Seated Hip Internal Rotation.
Band Lying Hip External Rotation
Perform band lying hip external rotations to strengthen deep hip rotators and improve hip mobility.
Hip - Medial Rotation (Internal Rotation)
Enhance hip flexibility and range of motion with bodyweight medial rotation. This stretch targets your deep hip rotators, improving mobility for daily
Related Exercises
Standing Rotational Hip Stretch
Relieve hip tension and improve flexibility with the Standing Rotational Hip Stretch. This gentle movement enhances hip mobility and reduces stiffness.
Hip - Flexion
Improve hip mobility and flexibility with this bodyweight hip flexion exercise. Safely increase the range of motion in your hip joint for better movement.
Spine (Lumbar) - Rotation
Improve spinal flexibility and relieve lower back tension with this gentle supine lumbar rotation stretch, promoting better range of motion.
Hip - Extension
Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.
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Dumbbell Renegade Row to Squat
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