Standing Hips Stretch
Standing hips stretch is a bodyweight stretching exercise targeting the glutes and hip external rotators, with secondary engagement of the hip flexors and lower back. It involves performing a standing figure-4 stretch by crossing one ankle over the knee to open the hip joint and relieve tension in the glutes.
How to do it
- Stand near a wall or support for balance.
- Cross one ankle over the opposite knee, creating a figure-4 shape.
- Slowly sit back as if lowering into a chair, bending the standing leg until you feel a deep stretch in the crossed leg's glute.
- Keep your chest up and your back straight throughout the movement.
- Hold for 20-30 seconds, then release and repeat on the other side.
Form cues
- Hold onto a sturdy wall or piece of furniture for steady balance.
- Cross your ankle gently over your opposite knee to form a figure-four.
- Sit your hips back slowly as if lowering down into a chair.
- Keep your chest lifted and your spine neutral throughout the movement.
- Breathe steadily and hold the stretch without bouncing.
Breathing: Inhale deeply as you set up, and exhale slowly to help your muscles relax into the stretch.
Common mistakes
- Rounding your lower back, which reduces the stretch in the targeted glute muscles.
- Rushing the movement and losing balance by skipping a wall support.
- Holding your breath, which creates unnecessary muscle tension instead of helping relaxation.
- Pressing down forcefully on the crossed knee, which can strain the knee joint.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 seconds per side, rest 30 s
Lose weight
2–3 sets × 20–30 seconds per side, rest 30 s
Build muscle
2–3 sets × 30 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your hip or knee joint, ease off or stop immediately.
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 lose my balance during the stretch?
Always perform this exercise near a wall, sturdy chair, or counter so you can lightly hold on with one hand.
Where should I feel the stretch?
You should feel a gentle, lengthening tension deep in the glute and outer hip of the crossed leg.
How often can I do this stretch?
You can safely practice this stretch daily, especially after long periods of sitting or as part of a post-workout cool-down.