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Recumbent Hip External Rotator and Hip Extensor Stretch

Recumbent Hip External Rotator and Hip Extensor Stretch

Note: This is just a visual reference — it may vary depending on your setup.

Stretching Lower Body
Lower Body
Muscle Activation
Hips
80%
Hip External Rotators
20%
Equipment
Chair or Bench
Setup / Starting Position
  • Start by sitting on the edge of a chair or bench.
  • Place your right ankle on your left thigh, just above your knee.
Exercise Position
  • Lean forward from your hips, keeping your back straight.
  • Feel the stretch in your right hip and glute.
Form & Performance
  • Hold the stretch for 20-30 seconds, feeling a gentle pull in your hip and glute.
  • Repeat on the other side.