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

Intermediate

Isolation

Static

30s per set10s rest

Hips

Body weight

Variations of Standing Leg Tuck Hip Stretch

Isolation

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.

Beginner

HipsBody weight

Isolation

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.

Beginner

HipsBody weight

Isolation

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.

Beginner

HipsBody weight

Isolation

Standing Leg Cross Abductor Stretch

Improve hip flexibility and release tension in your outer thighs and glutes with the Standing Leg Cross Abductor Stretch. A simple, effective stretch.

Beginner

HipsBody weight

Description

A standing stretch exercise that targets the hip muscles by tucking one leg towards the chest.

Save Standing Leg Tuck Hip Stretch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Standing Leg Tuck Hip Stretch

1
Setup
Stand tall with your feet hip-width apart, engaging your core and maintaining a neutral spine.
2
Setup
Shift your weight onto one leg, keeping a slight bend in the knee of your standing leg for stability.
3
Lift the opposite leg and grasp your shin just below the knee, or the top of your knee, with both hands.
4
Gently pull your knee towards your chest and slightly across your body, feeling a stretch in your glute and outer hip.
5
Hold this position for the prescribed duration, breathing deeply, then slowly release and lower your leg.
6
Repeat the stretch on the other leg, ensuring equal duration for both sides.

Tips

To aid balance, lightly hold onto a wall or sturdy object with one hand while performing the stretch.
Deep, controlled breathing helps to relax the muscles and allows for a deeper, more effective stretch.
For an intensified stretch in the glute and outer hip, aim to pull your knee towards your opposite shoulder rather than straight up.

Common Mistakes

×Rounding your back instead of maintaining an upright posture reduces the effectiveness of the hip stretch; keep your spine long and chest open.
×Losing balance by not engaging your core or looking down; fix this by focusing your gaze forward and actively tightening your abdominal muscles.
×Not feeling a sufficient stretch because the knee isn't pulled high enough; ensure you gently pull the knee as close to your chest as comfortable.

In the Ellim app, Standing Leg Tuck 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 tuck hip stretch?

Get Ellim — Free

Frequently Asked Questions

Is Standing Leg Tuck Hip Stretch good for beginners?

Standing Leg Tuck Hip Stretch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Standing Leg Tuck Hip Stretch?

You need Body weight to perform Standing Leg Tuck Hip Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Standing Leg Tuck Hip Stretch?

To aid balance, lightly hold onto a wall or sturdy object with one hand while performing the stretch. Deep, controlled breathing helps to relax the muscles and allows for a deeper, more effective stretch. For an intensified stretch in the glute and outer hip, aim to pull your knee towards your opposite shoulder rather than straight up.

What are common mistakes when doing Standing Leg Tuck Hip Stretch?

Rounding your back instead of maintaining an upright posture reduces the effectiveness of the hip stretch; keep your spine long and chest open. Losing balance by not engaging your core or looking down; fix this by focusing your gaze forward and actively tightening your abdominal muscles. Not feeling a sufficient stretch because the knee isn't pulled high enough; ensure you gently pull the knee as close to your chest as comfortable.

Related Exercises

Compound

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.

Beginner

HipsBody weight

Isolation

Hip - Abduction

Strengthen your hip abductors with bodyweight hip abduction. Improve hip stability, mobility, and reduce injury risk. Perform controlled leg lifts.

Beginner

HipsBody weight

Isolation

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.

Beginner

HipsBody weight