Kysero
Try for free

Glutes · Beginner

Sitting One Leg External Stretch

Seated one-leg hip external-rotation stretch with the opposite leg extended.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

GlutesAdductors

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with one leg extended and the other leg bent with the foot placed on the inner thigh of the extended leg.
  2. 02Use slow breathing and remain within a comfortable, pain-free range.
  3. 03With control, rotate the bent knee outward, feeling the stretch in the hip.
  4. 04Hold the position for a few breaths before releasing.
  5. 05Return to the starting position under control before beginning the next repetition.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Twist Glute StretchRelated variationSeated Twist Cross Legged

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElevated PigeonComparable substitute90/90 Back Leg External RotationComparable substitute90/90 External Hip Rotation StretchComparable substituteStanding Trunk RotationComparable substituteSuspender Side StretchComparable substituteReclined Spinal Twist

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder