Hip External Rotator Stretch
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Stretching
The hip external rotator stretch is a bodyweight mobility drill that targets the deep external rotators of the hip and the surrounding glute and thigh region. Done seated or lying with one ankle crossed over the opposite thigh, it helps open up tight hips, ease that deep-in-the-glute tension, and improve rotation for squatting, sitting, and walking.
Hip External Rotator Stretch: So führst du sie aus
- 1Sit tall on the floor or lie on your back with your knees bent and feet flat, keeping your spine long and shoulders relaxed.
- 2Cross your right ankle over your left thigh, just above the knee, so the right shin makes a figure-four shape.
- 3Gently let your right knee fall open toward the floor to open the hip, keeping the foot flexed to protect the ankle and knee.
- 4Reach behind your left thigh (or grasp the front of the shin if lying down) and draw that leg slowly toward your chest.
- 5Pull only until you feel a deep stretch in the right glute and outer hip, never into sharp or pinching pain.
- 6Keep your lower back and head relaxed on the floor, and breathe slowly and evenly throughout the hold.
- 7Hold the position for 20–30 seconds, then release the leg under control.
- 8Switch sides and repeat, aiming for 2–3 holds per hip.
Technik-Tipps
- Move into the stretch slowly and stop at the first point of meaningful tension rather than yanking the leg toward you.
- Keep the foot of the crossed leg flexed to keep the ankle and knee stable as the hip opens.
- Aim to feel the stretch deep in the glute and outer hip, not in the knee — back off if the knee complains.
- Breathe out as you ease deeper; relaxing into each exhale lets the hip release further than forcing it.
- Stay symmetrical over time by giving each side the same number of holds, especially if one hip is tighter.
Häufige Fehler
- Bouncing or forcing the knee down, which strains the hip and knee instead of letting the muscle relax into the stretch.
- Holding your breath, which raises tension and makes the deep hip muscles resist the stretch.
- Letting the lower back round or the hips twist off the floor, which shifts the stretch away from the target hip.
- Pushing into sharp pain rather than a deep, tolerable stretch, risking irritation of the hip or knee.
- Rushing the hold and switching sides too soon, before the muscle has time to lengthen.
Häufig gestellte Fragen
What does the hip external rotator stretch target?
It targets the deep external rotators of the hip along with the surrounding glute and outer-thigh region. You should feel it as a deep stretch in the buttock and outer hip of the crossed leg.
How long should I hold the stretch?
Hold each side for about 20–30 seconds and repeat 2–3 times per hip. Ease in slowly, breathe through the hold, and avoid bouncing.
Is this stretch good for beginners?
Yes. It uses only your body weight and can be done seated or lying down, so you control the depth. Start gently and only pull as far as a comfortable deep stretch allows.
Where should I feel this stretch?
You should feel it deep in the glute and outer hip of the crossed leg, not in the knee. If the knee complains, back off and reduce how far you open the hip.
When is a good time to do this stretch?
It works well after training or any time your hips feel tight from sitting. As a mobility drill it can also be used in a warm-up to help the hips rotate more freely.
