The standing outer hip stretch is a quick standing stretch where you cross one leg behind the other and lean to the opposite side. It targets the outer hip, IT band, and quadratus lumborum on the standing leg side. It is convenient and accessible for relieving outer hip tightness throughout the day.
Muscle Group
Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the outer hip and IT band
- Stretches the quadratus lumborum and obliques
- Quick and accessible
- No equipment needed
- Useful between sets or throughout the day
- Improves lateral hip mobility
How to perform
- Stand tall with feet hip-width apart.
- Cross your right leg behind your left leg. Both feet stay on the floor.
- Reach your right arm overhead. Lean your torso to the left.
- Push your right hip out to the right as you lean to the left.
- Feel the stretch through your right outer hip, IT band, and right side body.
- Hold for 20 to 30 seconds. Breathe deeply.
- Switch sides — cross left leg behind right and lean to the right.
- Repeat 2 to 3 times per side.
FRONT VIEW
BACK VIEW
Obliques
Primary