External Thigh Out - Seated Floor
The external thigh out seated floor is a seated bodyweight exercise targeting the adductors and hip external rotators. By rotating one bent knee outward and pressing it toward the floor, the inner thigh and deep hip muscles are gently stretched.
How to do it
- Sit on the floor with your legs extended in front of you.
- Bend one knee and rotate it outward, placing the sole of the foot against the inner thigh of the extended leg.
- Sit tall and gently press the bent knee toward the floor.
- Hold for 20–30 seconds.
- Repeat on the other side.
Form cues
- Sit tall with your spine extended
- Relax your shoulders away from your ears
- Allow the bent knee to open naturally
- Breathe deeply into your inner thigh
Breathing: Inhale deeply as you sit tall, and exhale slowly to let your knee gently drop toward the floor without forcing it.
Common mistakes
- Rounding your lower back, which reduces the stretch in your hips and inner thighs.
- Bouncing or forcing the knee down, which can trigger tension instead of relaxation.
- Holding your breath, which prevents your nervous system from relaxing into the stretch.
Muscles worked
Primary: adductors. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
2-3 sets × 30 seconds hold per side, rest 30 seconds
Lose weight
2-3 sets × 30 seconds hold per side, rest 30 seconds
Build muscle
2-3 sets × 30 seconds hold per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have recent hip or knee discomfort, ease off and only stretch to a comfortable range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel a sharp pain in my knee?
Stop immediately. Stretching should feel like a mild, comfortable pull, never sharp or painful.
How often should I do this seated hip stretch?
You can safely practice this stretch daily, especially after sitting for long periods or following a workout.
What if my knee won't go all the way to the floor?
That is completely normal. Flexibility takes time, and you will still benefit from the stretch even if your knee stays higher up.