Recumbent Hip External Rotator And Hip Extensor Stretch Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Hip External Rotator Stretch
Visualised Target Muscle Groups
Front
Back
How to: Recumbent Hip External Rotator And Hip Extensor Stretch
- Lie on your back with your knees bent and feet flat on the ground.
- Gently cross one ankle over the opposite knee.
- Grab the thigh of the leg that is on the ground and pull it toward you.
- Hold the stretch for 15-30 seconds and gradually release.
- Repeat on the other side.
Common Mistakes
- Not maintaining a neutral spine.
- Overstretching which causes pain.
- Holding breath during the stretch.
Modifications
- Use a yoga strap for assistance if you cannot reach your leg comfortably.
- Perform the stretch with your back against a wall for stability.
Tips
- Keep a gentle movement to avoid straining the hips.
- Breathe deeply and relax into the stretch.
- Do not force the leg beyond comfort; only stretch to a comfortable point.
Recumbent Hip External Rotator And Hip Extensor Stretch Alternatives
Tags
hips
stretching
glute stretch
beginner
flexibility
rehabilitation
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