Alternating Hip Opener Stretch 2 Off Bench
Improves hip mobility and reduces tightness with an alternating pattern off a bench.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips. Secondary: glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~23 kcal |
How to do it
- Sit or position yourself on a bench.
- Alternately open one hip at a time into the stretch position.
- Hold briefly on each side while breathing deeply.
- Keep the core gently engaged.
- Continue alternating for the desired duration.
Equipment
- Bench
Coaching tips
Benefits
Improves hip mobility and reduces tightness with an alternating pattern off a bench.
Common mistakes
Avoid forcing the stretch or rounding the spine.
Make it harder
Increase hold time or deepen the position.
Make it easier
Reduce the range of the opener.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Standing Single Leg Hip Thruster with Pulley Belt
Beginner · 3 sets × 8-12 each sideModified Tree Pose Hip Abduction Resistance Band
Intermediate · 3 sets × 10-12 each sideCrescent Lunge Stretch
Beginner · 2 sets × 20sLateral Outer Thigh Runner
Beginner · 4 sets × 15 each sideStationary Glute Lunge with 2 Dumbbells
Intermediate · 3 sets × 8-12 each sideModified Dumbbell Frog Pump on Bench
Intermediate · 3 sets × 12-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.