Recumbent Hip External Rotator and Hip Extensor Stretch
Description
This exercise involves stretching the muscles that externally rotate the hip and extend the hip while lying on your back. It can help improve flexibility and mobility in the hip joint.
Muscle Group
Equipment Required
Recumbent Hip External Rotator and Hip Extensor Stretch Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Bring your right ankle over your left knee, creating a figure four shape with your legs.
- Use your hands to gently pull your left thigh towards your chest, feeling a stretch in your right hip.
- Hold the stretch for 20-30 seconds, then release and switch sides.
- Repeat the stretch on both sides 2-3 times.
Recumbent Hip External Rotator and Hip Extensor Stretch Form & Visual
Recumbent Hip External Rotator and Hip Extensor Stretch Benefits
- Targets the rear deltoid muscles, which are often neglected in traditional shoulder exercises
- Improves posture by strengthening the upper back muscles
- Increases shoulder stability and mobility
- Can be done with minimal equipment and in a variety of settings
- Allows for a greater range of motion compared to traditional dumbbell or cable exercises
- Can be easily modified to increase or decrease resistance
Recumbent Hip External Rotator and Hip Extensor Stretch Muscles Worked
- Gluteus maximus
- Gluteus medius
- Piriformis
- Obturator internus
- Gemellus superior
- Gemellus inferior
- Quadratus femoris
Recumbent Hip External Rotator and Hip Extensor Stretch Variations & Alternatives
- Recumbent hip internal rotator and hip flexor stretch
- Standing hip external rotator and hip extensor stretch
- Seated hip external rotator and hip extensor stretch
- Supine hip internal rotator and hip flexor stretch
- Prone hip external rotator and hip extensor stretch
