The hip external rotator stretch targets the deep external rotators of the hip — the piriformis, gemelli, obturators, and quadratus femoris. Performed seated or supine with the leg crossed in figure-four position, it relieves outer hip and sciatic tension.
Muscle Group
Glutes, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets the deep hip external rotators
- Relieves outer hip and sciatic tension
- Improves hip mobility for squats and lateral movements
- Practical for office or daily use
- No equipment needed
- Calming and restorative
How to perform
- Sit on a chair or the floor with feet flat. Cross your right ankle over your left knee, just above the kneecap.
- Flex your right foot to protect the knee.
- Sit up tall. Place your right hand gently on your right knee.
- Lean forward from the hips with a flat back until you feel a deep stretch in your right outer hip and glute.
- Optionally, gently press your right knee down with your hand to deepen the stretch.
- Hold for 30 to 60 seconds. Breathe deeply and relax into the stretch.
- Switch sides and repeat.
- The stretch should be felt in the glute, not the knee. If you feel knee pain, ease back.
FRONT VIEW
BACK VIEW
Glutes
Primary