Exercise guide
High To Side Hip Stretch
- Beginner
- Compound
- Timed hold
- Hips
- Lower legs
This dynamic movement combines a high-knee glute stretch with a lateral lunge to improve hip mobility and lengthen the hamstrings and adductors. It is an ideal warm-up exercise for increasing range of motion and activating the lower body in multiple planes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Ensure you have enough space to step out wide to either side.
- Maintain a neutral spine with your shoulders pulled back and down.
How to do it
- Lift your right knee toward your chest, hugging it briefly with both hands while exhaling to stretch the glute.
- Release the knee and immediately step the right leg out wide into a lateral lunge, keeping the left leg completely straight.
- Inhale as you sink your hips back and down, then exhale as you push off the right foot to return to the starting standing position.
- Repeat the sequence by lifting the left knee and stepping out to the left side, alternating sides for the duration of the set.
Form checklist
- Keep the heel of the lunging foot flat on the ground at all times.
- Ensure the knee of the bending leg tracks in line with your toes, not caving inward.
- Keep your chest lifted and avoid excessive forward rounding of the spine.
- Maintain a straight trailing leg to maximize the stretch in the inner thigh.
Pro tips
- Focus on 'sitting back' into the hip of the lunging leg as if sitting into a chair to maximize glute engagement.
- Pause for one second at the peak of the knee hug to challenge your single-leg stability and balance.
Make it harder
- Add a floor reach with the opposite hand during the lateral lunge to increase the stretch and core rotation.
- Hold a light weight at chest height in a goblet position to increase the load on the glutes and quads.
Frequently asked
- What muscles does the high to side hip stretch work?
- The high to side hip stretch primarily targets the glutes and hamstrings, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the high to side hip stretch?
- The high to side hip stretch requires no equipment — just your body weight.
- Is the high to side hip stretch good for beginners?
- Yes. The high to side hip stretch is a beginner-friendly movement and a strong foundation to build on.
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- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps