Seated Hip External Rotator And Hip Extensor Stretch Exercise Guide
Exercise Profile
- Target
- Hip external rotators
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hip external rotators
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Seated Hip Rotator Stretch
Visualised Target Muscle Groups
Front
Back
How to: Seated Hip External Rotator And Hip Extensor Stretch
- Sit on the floor with one leg stretched out in front and the other bent with the foot placed outside the opposite knee.
- Gently twist your torso towards the bent knee while keeping your back straight.
- Hold the position for 15-30 seconds, feeling the stretch in your hip and lower back.
- Switch sides and repeat.
Common Mistakes
- Hunching the back instead of keeping it straight.
- Overextending or forcing the stretch.
- Rushing through the movement instead of holding the stretch.
Modifications
- Perform the stretch while seated on a cushion for added comfort.
- Modify the depth of the stretch based on comfort levels.
Tips
- Maintain a straight back while performing the stretch.
- Breathe deeply to maximize relaxation in the muscles.
- Do not force the stretch; go only to the point of gentle tension.
Seated Hip External Rotator And Hip Extensor Stretch Alternatives
Tags
hips
flexibility
stretching
mobility
beginner
self-care
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