Standing Outer Hip Stretch
Description
The standing outer hip stretch is a quick standing stretch where you cross one leg behind the other and lean to the opposite side. It targets the outer hip, IT band, and quadratus lumborum on the standing leg side. It is convenient and accessible for relieving outer hip tightness throughout the day.
Muscle Group
Equipment Required
Standing Outer Hip Stretch Instructions
- Stand tall with feet hip-width apart.
- Cross your right leg behind your left leg. Both feet stay on the floor.
- Reach your right arm overhead. Lean your torso to the left.
- Push your right hip out to the right as you lean to the left.
- Feel the stretch through your right outer hip, IT band, and right side body.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides — cross left leg behind right and lean to the right.
- Repeat 2 to 3 times per side.
Standing Outer Hip Stretch Form & Visual
Standing Outer Hip Stretch Benefits
- Stretches the outer hip and IT band
- Stretches the quadratus lumborum and obliques
- Quick and accessible
- No equipment needed
- Useful between sets or throughout the day
- Improves lateral hip mobility
Standing Outer Hip Stretch Muscles Worked
- Tensor fasciae latae
- IT band
- Gluteus medius
- Quadratus lumborum
- Obliques
Standing Outer Hip Stretch Variations & Alternatives
- Standing IT Band Stretch
- Lying Abductor Stretch
- Standing Side Bend
- Foam Roll IT Band
- Standing Hip Drop Stretch
