Supine Hip External Rotation Stretch

Technique

How to perform Supine Hip External Rotation Stretch

1. Lie on your back with both knees bent and feet on the floor.
2. Rest one ankle across the opposite thigh just above its knee, leaving the supporting foot on the floor.
3. Let the crossed knee open outward while keeping your pelvis and back supported.
4. If needed, use your hand on the crossed thigh near the knee to guide it outward gently; do not lever or twist through the knee joint.
5. Hold the selected position, then release the hand pressure and uncross the leg before changing sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius.