Exercise guide
Standing Hip Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
The Standing Hip Stretch, often called the Standing Figure-4, targets the gluteus maximus and deep hip rotators to improve mobility and alleviate lower back tightness. It is an excellent active recovery or warm-up movement for enhancing hip joint range of motion and balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet hip-width apart and core engaged for stability.
- Shift your weight onto your left leg, keeping a soft bend in the knee.
- Lift your right foot and cross the right ankle over your left thigh, just above the knee.
- Hold onto a wall or sturdy surface if you need assistance with balance.
How to do it
- Inhale and slowly hinge at the hips, sitting your pelvis back as if lowering into a chair.
- Exhale as you sink deeper into the stretch, feeling the pull in the outer glute of the crossed leg.
- Maintain a slow, controlled tempo, holding the peak stretch for 20-30 seconds while breathing deeply.
- Slowly stand back up to the starting position and repeat the process on the other leg.
Form checklist
- Keep the foot of the crossed leg flexed (toes toward the shin) to protect the knee joint.
- Ensure your standing knee stays aligned with your toes and does not cave inward.
- Keep your chest lifted and spine neutral; avoid rounding your lower back as you hinge.
- Distribute your weight evenly through the heel of the standing foot.
Pro tips
- Think about 'pushing' your hips toward the wall behind you to maximize the stretch in the gluteal fibers.
- Gently press down on the inner thigh of the crossed leg with your hand to increase hip external rotation and deepen the stretch.
Make it harder
- Reach your arms forward or overhead to increase the demand on your core and balance.
- Lower your hips until your standing thigh is nearly parallel to the floor to increase the stretch intensity and stability challenge.
Frequently asked
- What muscles does the standing hip stretch work?
- The standing hip stretch primarily targets the glutes, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the standing hip stretch?
- The standing hip stretch requires no equipment — just your body weight.
- Is the standing hip stretch good for beginners?
- Yes. The standing hip stretch is a beginner-friendly movement and a strong foundation to build on.
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