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
Description
A standing stretch exercise that targets the hip muscles by tucking one leg towards the chest.
How to Do Standing Leg Tuck Hip Stretch
- 1Setup
Stand tall with your feet hip-width apart, engaging your core and maintaining a neutral spine.
- 2Setup
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.
Variations
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.
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.
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.
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 Standing Leg Tuck Hip Stretch in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free