Exercise guide
Standing Rotational Hip Stretch
- Beginner
- Isolation
- Timed hold
- Hips
- Lower legs
This stretch targets the gluteus medius and deep hip rotators by combining hip flexion with torso rotation. It is highly effective for improving hip mobility and relieving tension in the lower back and pelvis.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall facing a step or bench with your feet hip-width apart.
- Place your right foot firmly on the step so your hip and knee are bent at roughly 90 degrees.
- Keep your standing (left) leg straight with the toes pointing forward.
How to do it
- Place your left hand on the outside of your elevated right knee.
- Exhale as you slowly rotate your torso to the right, using your hand to gently pull the knee toward your left shoulder.
- Hold the peak stretch for 20-30 seconds while maintaining deep, diaphragmatic breathing.
- Inhale as you slowly rotate back to the center, then switch legs and repeat.
Form checklist
- Keep your chest lifted and spine long throughout the rotation.
- Ensure the heel of your standing leg remains glued to the floor.
- Avoid hiking the hip of the elevated leg; keep your pelvis level.
- Rotate from the mid-back rather than just turning your head.
Pro tips
- Think about pushing your elevated hip down and back as you rotate to intensify the stretch in the outer glute.
- Engage the glute of your standing leg to provide a stable base and increase the stretch in the front of that hip.
Make it harder
- Use a higher step to increase the degree of hip flexion and deepen the stretch.
- Extend your right arm behind you as you rotate to add a thoracic mobility component.
Frequently asked
- What muscles does the standing rotational hip stretch work?
- The standing rotational 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 rotational hip stretch?
- The standing rotational hip stretch requires no equipment — just your body weight.
- Is the standing rotational hip stretch good for beginners?
- Yes. The standing rotational hip stretch is a beginner-friendly movement and a strong foundation to build on.
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