Recumbent Hip External Rotator and Hip Extensor Stretch
Description
The recumbent hip external rotator and hip extensor stretch (also called Figure-4 Stretch) is a lying glute and hip stretch where you cross one ankle over the opposite knee, then pull the bottom leg toward your chest. It deeply stretches the gluteus medius, piriformis, and outer hip — essential for anyone with tight hips from sitting.
Muscle Group
Equipment Required
Recumbent Hip External Rotator and Hip Extensor Stretch Instructions
- Lie flat on your back with knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, just above the knee. Your right knee falls open to the side.
- Reach both hands behind your left thigh.
- Pull your left thigh in toward your chest.
- Use your right elbow to gently push your right knee further away from your body for a deeper stretch.
- Feel the deep stretch through your right outer hip and glutes.
- Hold for 30 to 60 seconds. Breathe deeply.
- Switch sides and repeat.
Recumbent Hip External Rotator and Hip Extensor Stretch Form & Visual
Recumbent Hip External Rotator and Hip Extensor Stretch Benefits
- Deeply stretches the glutes and hip rotators
- Excellent for tight hips from sitting
- Targets the piriformis
- Comfortable supine position
- No equipment needed
- Easy on the lower back
Recumbent Hip External Rotator and Hip Extensor Stretch Muscles Worked
- Gluteus maximus and medius
- Piriformis
- Hip external rotators
- Tensor fasciae latae
Recumbent Hip External Rotator and Hip Extensor Stretch Variations & Alternatives
- Lying Glute Stretch
- Pigeon Hip Stretch
- Seated Figure-4 Stretch (in chair)
- Standing Figure-4 Stretch
- Reclined Pigeon Pose
