Hip external rotation is another important range of motion for hip joint health as well as several exercises. Like squatting! Since we sit so much during the day, this is another range of motion that is often lacking. Incorporate this stretch into your training programs and reap the benefits!

This 90-90 stretch is one of our absolute favorites for improving hip external rotation. It may not look the sexiest, but it sure does give you the results you are looking for.

The Exercise

Get into the 90-90 position and make sure your spine is long and tall. From this position, hinge your torso over your front hip, again keeping your spine long and tall. Don’t round through your lower back, this will decrease the stretch intensity. Get into a position were you feel a 6-7/10 stretch in the back of your hip/glute area. Hang out here for about 2 minutes. After those 2 minutes, push that front leg down into the ground as hard as you can for 20 seconds. After these 20 seconds, using your hip flexors, pull yourself farther down towards the ground into the stretch. Again, stay long and tall through the spine! Do this as hard as you can for 20 seconds. Finally, relax into more of a stretch and repeat the above cycle 1-2 more times.

This is a very common stretch that we see people butcher on a day-to-day basis. Mainly because they round through their spines to get their chests closer to the ground. While that may look like more of a stretch, it’s not. Doing this does not target as specifically the tissues we are trying to stretch.


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