Seated Hip External Rotator And Hip Extensor Stretch

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
2. Cross your right ankle over your left knee, forming a 'figure-4' shape with your legs.
3. Flex your right foot to protect the knee joint and place your hands on your shins or the bench for support.

How to do it

1. Inhale deeply and lengthen your spine, sitting as tall as possible.
2. Exhale and slowly hinge forward from the hips, keeping your chest lifted and your back flat.
3. Hold the position for 30 seconds, breathing deeply into the tension in your glutes.
4. Slowly return to an upright position and repeat the process on the opposite side.

Form checklist

• Maintain a neutral spine; avoid rounding your lower or upper back to reach further.
• Keep your sit-bones firmly planted on the bench throughout the movement.
• Lead the hinge with your chest rather than your forehead.
• Ensure the crossed ankle stays flexed to stabilize the knee.

Pro tips

• Gently apply downward pressure to the inside of the crossed knee to increase the external rotation stretch.
• Think about pushing your tailbone back into the bench as you lean forward to maximize the stretch in the hip extensors.

Make it harder

• Increase the intensity by slightly rotating your torso toward the foot of the crossed leg as you hinge forward.
• Perform the stretch on a lower surface to increase the initial degree of hip flexion.

Frequently asked

What muscles does the seated hip external rotator and hip extensor stretch work?

The seated hip external rotator and hip extensor 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 seated hip external rotator and hip extensor stretch?

The seated hip external rotator and hip extensor stretch requires no equipment — just your body weight.

Is the seated hip external rotator and hip extensor stretch good for beginners?

Yes. The seated hip external rotator and hip extensor stretch is a beginner-friendly movement and a strong foundation to build on.

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