Hip External Rotation w/ Flexion (Option 2)
Option 2 uses a figure-four (or “90/90”) style position to load hip external rotation with flexion. This variation allows you to isolate one hip at a time for more targeted work on your tighter side.
Setup
- Sit on the floor and position your right leg in front of you with the knee bent at roughly 90 degrees, shin across your body.
- Position your left leg to the side or behind you (whichever is comfortable).
- Sit tall and lean your torso forward over the right shin, driving the right hip into external rotation and flexion.
- Use your hands on the floor for support and hold the stretch for 15–30 seconds.
- Switch sides.
Coaching Cues
What to feel:
- A deep stretch in the outer right hip and glute as you lean forward
- The hip capsule being loaded — this should feel “joint-deep,” not just muscular
Common mistakes:
- Rounding the back to get more forward lean — hinge at the hip and keep the chest up
- Neglecting the tighter side — spend extra time on whichever hip is more restricted
- Sitting on a hard surface without padding, which can irritate the knee
Tip
If your hip is very tight and you cannot sit upright, elevate your hips on a cushion or yoga block. This tilts the pelvis forward and makes it easier to maintain a neutral spine.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Hold time | 15–30 seconds per side |
| Sets | 2–3 per side |
| Frequency | 3–5 times per week |
| When to do it | Lower body focus, full mobility session, pre-squat warm-up |
Progressions
- Beginner: Sit elevated on a block; gentle forward lean.
- Intermediate: Sit on the floor; full forward lean with a flat back.
- Advanced: Add end-range isometric contractions — press the knee into the floor for 5 seconds, relax, then lean deeper.