Sumo Hip Twist Stretch

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and toes pointed outward at a 45-degree angle.
2. Lower your hips into a deep sumo squat until your thighs are roughly parallel to the floor.
3. Place your hands firmly on your knees or inner thighs with your arms fully extended.

How to do it

1. Inhale to prepare, then exhale as you drop your right shoulder toward the center while pushing your right knee outward with your hand.
2. Rotate your torso to look over your left shoulder, feeling the stretch in your inner thigh and a twist through your mid-back.
3. Hold the peak contraction for 1-2 seconds, then inhale as you return to the center starting position.
4. Repeat the movement by dropping the left shoulder and looking over the right side, alternating sides for the duration of the set.

Form checklist

• Keep your chest lifted and avoid excessive rounding of the lower back.
• Ensure your knees stay tracked over your toes and do not cave inward.
• Keep your arms straight to provide the necessary leverage for the spinal rotation.
• Maintain a consistent squat depth throughout the entire alternating sequence.

Pro tips

• Actively push the knee away from your midline to maximize the stretch in the adductors.
• Focus on rotating from the thoracic spine (mid-back) rather than just moving your neck.
• Drive your heels into the ground to keep your glutes and quads under tension while you stretch.

Make it harder

• Increase the duration of the hold at the peak of the rotation to 5-10 seconds per side.
• Sink deeper into the squat, bringing your hips below the level of your knees if your mobility allows.

Frequently asked

What muscles does the sumo hip twist stretch work?

The sumo hip twist stretch primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the adductors as secondary muscles.

What equipment do you need for the sumo hip twist stretch?

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

Is the sumo hip twist stretch good for beginners?

Yes. The sumo hip twist stretch is a beginner-friendly movement and a strong foundation to build on.

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