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Recumbent Hip External Rotator And Hip Extensor Stretch

Recumbent Hip External Rotator And Hip Extensor Stretch

The Recumbent Hip External Rotator and Hip Extensor Stretch is a highly effective exercise that targets the muscles of your hips and buttocks. This exercise specifically helps to stretch and strengthen the hip external rotators and hip extensors, which can be beneficial for individuals involved in activities that require lateral movements, such as running, dancing, or playing sports like soccer or basketball. By performing this stretch regularly, you can increase the flexibility and mobility of your hip joints, improve your overall hip stability, and enhance your athletic performance. Additionally, it can help alleviate any tightness or discomfort in the hip area, which is commonly experienced by individuals who spend long hours sitting or have a sedentary lifestyle. As you perform this stretch, it is important to focus on maintaining proper form and alignment to maximize its benefits. Remember to start with a gentle warm-up to prepare your muscles for stretching, and then lie down on your back with your legs extended. With one leg, cross it over your opposite knee and gently press down on your crossed leg, feeling the stretch in your hip. Hold the stretch for 20-30 seconds, breathing deeply throughout the stretch. Remember to always listen to your body and avoid any excessive pain or discomfort. If you have any existing hip or lower back conditions, it is best to consult with a professional before attempting this or any new exercise. Incorporating this stretch into your fitness routine can contribute to maintaining healthy hip joints and improving your overall physical well-being.


  • Sit on the edge of a chair or bench with your feet flat on the floor.
  • Cross your right ankle over your left thigh, just above the knee.
  • Place your right hand on your right knee and gently press down to open your right hip.
  • Simultaneously, lean forward from your hips, keeping your back straight, until you feel a stretch in your right glute and outer hip.
  • Hold the stretch for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
  • Repeat on the opposite side by crossing your left ankle over your right thigh.
  • Perform 2 to 3 sets on each side, gradually increasing the stretch duration if comfortable.
  • Remember to always listen to your body and stop if you feel any pain or discomfort.

Tips & Tricks

  • Engage your core muscles throughout the stretch to maintain stability and control.
  • Maintain a slow and controlled movement, avoiding any jerking or bouncing.
  • Inhale deeply before starting the stretch and exhale slowly as you go deeper into the stretch.
  • Focus on relaxing your upper body and keeping your shoulders relaxed and down.
  • Gradually increase the intensity of the stretch over time, but always avoid pain or discomfort.
  • Stretch both sides equally to maintain balanced flexibility.
  • Keep your pelvis aligned and avoid tilting it forward or backward during the stretch.
  • If possible, perform this stretch after a warm-up or a workout to optimize muscle elasticity.
  • Listen to your body and adjust the range of motion based on your individual flexibility and comfort level.
  • Consult with a fitness professional or physical therapist if you have any specific concerns or conditions.

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