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Seated Hip External Rotator Stretch
A bodyweight seated stretch that targets the hip external rotators and glutes to improve mobility and reduce tightness; ideal for desk workers and those with hip rotation needs.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Hamstrings
5/10Semitendinosus, Semimembranosus
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Sit upright on the edge of a chair or floor with feet flat and back straight. Cross one ankle over the opposite knee to form a figure-4 shape.
- Flex the foot of the crossed leg with toes toward shin.
- Sit tall with both sit bones grounded evenly.
- Hinge forward from hips while keeping back straight until stretch is felt in hip.
- Apply gentle pressure to bent knee if needed to deepen.
- Hold position breathing deeply.
- Release slowly and switch sides.
Coaching Tips
Form Cues
- Back straight
- Hinge from hips
- Flex crossed foot
- Sit on sit bones
- Breathe into stretch
Breathing
Inhale to prepare, exhale to relax deeper into the stretch while bracing core lightly.
Tempo
0-20-0
Range of Motion
Cross ankle just above opposite knee; lean forward until moderate stretch in hip and glute, without rounding spine or forcing knee.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Stop at sharp pain or pinching
- Ease in gradually
- Protect knee by flexing foot
Spotting
Not required; self-performed stretch with no external load.
Common Mistakes
- Rounding spine
- Bouncing into stretch
- Forcing knee down
- Leaning from back instead of hips
When to Avoid
- Acute hip injury
- Knee joint issues
- Sciatica symptoms
Flexibility Needed
- Basic hip flexion
- Spinal mobility for upright posture
Build Up First
- None
Also known as
Seated Figure-4 Stretch, Seated Piriformis Stretch
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