Hip External Rotator Stretch
To perform the Hip External Rotator Stretch, sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on the outside of your left thigh.
- Gently pull your right knee towards your left shoulder.
- Keep your back straight and hold the position for 20-30 seconds.
- Switch sides and repeat.
How to perform the Hip External Rotator Stretch
- Set up. Set up in a stable, balanced starting position appropriate for the Hip External Rotator Stretch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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