Seated Hip External Rotation
Description
The seated hip external rotation is a hip stretch done seated in a chair or on a bench. The mover crosses one ankle over the opposite knee and presses the top knee down. It is a useful figure four stretch for the glutes.
Muscle Group
Equipment Required
Seated Hip External Rotation Instructions
- Sit on a chair or bench with the back tall.
- Cross one ankle over the opposite knee.
- Place the hand of the lifted leg on its knee.
- Brace your core and keep the chest up.
- Press the lifted knee gently down toward the floor.
- Lean forward at the hips for a deeper stretch.
- Hold the stretch in the glute and hip.
- Release with control. Finish then switch sides.
Seated Hip External Rotation Form & Visual
Seated Hip External Rotation Benefits
- Stretches the glutes
- Mobilizes the hips
- Strong figure four stretch
- Useful for desk workers
- Builds hip range
Seated Hip External Rotation Muscles Worked
- Gluteus maximus
- Hip Flexors
- Gluteus medius
Seated Hip External Rotation Variations & Alternatives
- Pigeon Pose
- Figure Four Stretch
- Knee to Chest
- Lying Hip Stretch
