Hip External Rotator Stretch
Description
This exercise involves stretching the muscles that externally rotate the hip joint. It can be done in a seated or lying position and involves crossing one ankle over the opposite knee and gently pressing down on the knee to increase the stretch.
Muscle Group
Equipment Required
Hip External Rotator Stretch Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Cross your right ankle over your left knee, creating a figure four shape with your legs.
- Use your right hand to gently press your right knee away from your body.
- Hold the stretch for 20-30 seconds, feeling a stretch in your right hip.
- Release the stretch and repeat on the other side.
Hip External Rotator Stretch Form & Visual
Hip External Rotator Stretch Benefits
- Improves hip mobility and flexibility
- Reduces risk of hip and lower back pain
- Helps prevent injuries in the hip and lower body
- Can improve athletic performance in activities that require hip rotation, such as golf or tennis
- May alleviate tension and tightness in the hip muscles
Hip External Rotator Stretch Muscles Worked
- Gluteus medius
- Gluteus minimus
- Piriformis
- Obturator internus
- Gemellus superior
- Gemellus inferior
Hip External Rotator Stretch Variations & Alternatives
- Seated Hip External Rotator Stretch
- Standing Hip External Rotator Stretch
- Lying Hip External Rotator Stretch
- Modified Pigeon Pose
- Butterfly Stretch
- Figure Four Stretch
- Wall Hip External Rotator Stretch
- Resistance Band Hip External Rotator Stretch
- Chair Hip External Rotator Stretch
