Hip Extension Stretch

Muscles worked

Setup

1. Lie flat on your back on a mat or comfortable firm surface with both legs fully extended.
2. Keep your spine in a neutral position and your shoulders relaxed and pinned to the floor.
3. Rest your arms at your sides and look straight up at the ceiling.

How to do it

1. Bend one knee and bring it toward your chest, clasping both hands firmly around your shin or the back of your thigh.
2. Exhale slowly as you gently pull the knee closer to your torso until you feel a deep, comfortable stretch in your glute and upper hamstring.
3. Hold this position for 20 to 30 seconds while maintaining deep, diaphragmatic breaths.
4. Inhale as you slowly release the leg back to the starting position, then repeat the process on the opposite side.

Form checklist

• Keep the non-stretching leg pressed flat against the floor to stabilize the pelvis.
• Avoid lifting your head, neck, or shoulders off the mat during the pull.
• Ensure you are pulling the knee straight toward the chest rather than letting it flare out to the side.
• Keep your feet relaxed rather than flexed or pointed to minimize nerve tension.

Pro tips

• To target the glute medius and outer hip, pull your knee slightly toward the opposite shoulder instead of the center of your chest.
• Focus on 'heavy hips'—imagine your pelvis sinking into the floor to deepen the stretch without using more arm force.

Make it harder

• Straighten the leg slightly while pulling it toward you to increase the tension on the hamstrings.
• Perform a 'Figure-Four' variation by crossing the ankle over the opposite knee and pulling the bottom thigh toward your chest.

Frequently asked

What muscles does the hip extension stretch work?

The hip extension stretch primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the hip extension stretch?

The hip extension stretch requires no equipment — just your body weight.

Is the hip extension stretch good for beginners?

The hip extension stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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