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

  1. 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.
  2. Position your left leg to the side or behind you (whichever is comfortable).
  3. Sit tall and lean your torso forward over the right shin, driving the right hip into external rotation and flexion.
  4. Use your hands on the floor for support and hold the stretch for 15–30 seconds.
  5. 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

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

  1. Beginner: Sit elevated on a block; gentle forward lean.
  2. Intermediate: Sit on the floor; full forward lean with a flat back.
  3. Advanced: Add end-range isometric contractions — press the knee into the floor for 5 seconds, relax, then lean deeper.