Hips
Sitting Rotation Hip Stretch
Sit on the floor with your legs extended straight in front of you. Bend one knee and cross that foot over the extended leg, placing it flat on the floor beside the opposite knee.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Piriformis
- Gluteus medius (posterior fibers)
Secondary muscles
- Erector spinae
- Obliques (internal and external)
Target muscles
- glutes
- hips
- back
How to perform
- 1
Sit on the floor with your legs extended straight in front of you.
- 2
Bend one knee and cross that foot over the extended leg, placing it flat on the floor beside the opposite knee.
- 3
Place the hand on the side of the bent knee behind you for support, keeping your spine tall.
- 4
Place the opposite elbow on the outside of the bent knee.
- 5
Gently twist your torso towards the bent knee, using your elbow to deepen the stretch.
- 6
Hold for the desired duration, breathing deeply, then slowly release and switch sides.
Safety & form
Train smart. Read these notes before adding heavy load.
