Exercise guide · beginner
Hip Stretch
Hip stretch is a bodyweight stretching exercise targeting the glutes and outer hip, with secondary engagement of the hip flexors and lower back. It involves a figure-4 supine position to stretch the piriformis and external hip rotators, commonly used to relieve hip tightness and lower back tension.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- hip flexors, back
01 · Set up
Move into the starting position for Hip Stretch without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Ease into the position and hold only a comfortable range while breathing steadily.
Keep the rest of the body quiet enough to direct motion to the intended area.
Come out of the position gradually when the prescribed time ends.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around glutes, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.
Reviewed alternatives