Exercise guide · beginner
Standing Hips Stretch
Standing hips stretch is a bodyweight stretching exercise targeting the glutes and hip external rotators, with secondary engagement of the hip flexors and lower back. It involves performing a standing figure-4 stretch by crossing one ankle over the knee to open the hip joint and relieve tension in the glutes.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- hip flexors, back
01 · Set up
Move into the starting position for Standing Hips 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