Standing Leg Resting Hip Stretch
Effectively stretch your hip muscles with the Standing Leg Resting Hip Stretch. Improve flexibility and range of motion in your hips and glutes.
Variations of Standing Leg Resting Hip Stretch
Standing Balance Outer Hip Stretch
Improve hip flexibility and balance with the Standing Balance Outer Hip Stretch. This bodyweight move targets the glutes and outer hips, enhancing
Standing Leg Tuck Hip Stretch
Improve hip mobility and flexibility with the Standing Leg Tuck Hip Stretch. This bodyweight stretch targets the glutes and hip flexors, enhancing range
Standing Outer Hip Stretch
Gently stretch your outer hips, glutes, and IT band with this standing exercise. Improve hip mobility and relieve tension with a simple cross-leg stretch.
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.
Description
A stretching exercise where one leg is rested on an elevated surface while standing, to stretch the hip muscles.
Save Standing Leg Resting Hip Stretch to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Standing Leg Resting Hip Stretch
- 1Setup
Find an elevated surface, such as a bench or sturdy chair, that is approximately hip height. Stand facing the surface with your feet hip-width apart.
- 2Setup
Carefully place the outside of one ankle onto the elevated surface, just above the knee of your standing leg, forming a 'figure-four' shape. Ensure your standing foot is directly beneath your hip.
- 3
Keeping your back straight and chest lifted, gently push your hips backward as if you are about to sit in a chair. You should feel a stretch in the glute and outer hip of the leg resting on the surface.
- 4
To deepen the stretch, lean forward slightly from your hips, maintaining a flat back, until you feel a comfortable tension. Breathe deeply and slowly into the stretch.
- 5
Hold the stretched position for the desired duration, focusing on relaxing into the stretch with each exhale. Gently release and repeat on the opposite side.
Tips
- Adjust the height of the surface: A lower surface provides less intensity, while a higher one (up to waist height) can deepen the stretch as your flexibility improves.
- Maintain a neutral spine: Avoid rounding your back by engaging your core and keeping your chest lifted throughout the stretch to effectively target the hip rather than straining your lower back.
- Focus on a hip hinge: Initiate the movement by pushing your hips back, rather than just bending at the waist, to ensure you are effectively stretching the hip rotators and glutes.
- Breathe into the stretch: Use slow, deep abdominal breaths to help relax the muscles and allow for a deeper, more comfortable stretch over time.
Common Mistakes
- ×Rounding the back: This reduces the stretch on the target muscles and can strain the lower back; instead, keep your spine neutral and hinge from the hips as if sitting back.
- ×Forcing the stretch: Pushing too hard into pain can lead to injury; only go to a point of comfortable tension, not pain, and allow your body to gradually adapt and deepen the stretch.
- ×Not squaring the hips: Allowing your hips to twist away from the elevated leg can reduce the effectiveness of the stretch; keep your hips facing forward and level throughout the movement.
In the Ellim app, Standing Leg Resting Hip Stretch unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train standing leg resting hip stretch?
Get Ellim — FreeFrequently Asked Questions
Is Standing Leg Resting Hip Stretch good for beginners?
What equipment do I need for Standing Leg Resting Hip Stretch?
What are the best tips for Standing Leg Resting Hip Stretch?
What are common mistakes when doing Standing Leg Resting Hip Stretch?
Related Exercises
Assisted One Leg Extension
Enhance hamstring and glute flexibility with this supine stretch. Gently pull one straight leg towards your chest for a deep, effective stretch.
Hip - Abduction
Strengthen your hip abductors with bodyweight hip abduction. Improve hip stability, mobility, and reduce injury risk. Perform controlled leg lifts.
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.
Hip - Extension
Learn how to perform bodyweight hip extensions to strengthen your glutes and hamstrings.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Standing Leg Resting Hip Stretch.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free