Standing Dynamic Glute and Outer Thigh Stretch
Dynamically stretches the glutes and outer hips to improve mobility and reduce tightness.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: glutes & outer thighs. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Stand tall and cross one ankle over the opposite knee or reach into an outer-hip stretch.
- Gently pulse or rock to dynamically stretch the glute and outer thigh.
- Keep the movements controlled.
- Switch sides after the desired time.
- Maintain upright posture.
Coaching tips
Benefits
Dynamically stretches the glutes and outer hips to improve mobility and reduce tightness.
Common mistakes
Avoid forcing the range or losing balance.
Make it harder
Increase the depth of the movement.
Make it easier
Hold onto a support.
Breathing
Breathe rhythmically with the movement.
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
Single Leg Ballet Inner Thigh Stretch
Intermediate · 30 secondsBasic Hip Thruster Off Bench
Beginner · 3 sets × 12-15 repsStanding Glute Pull Throughs with Resistance Band
Beginner · 3 sets × 12-15 repsFoot Banded Side Steps
Beginner · 4 sets × 12-15 each directionSingle Bent Leg Kickback with Pulley Knee Strap
Intermediate · 3 sets × 12-15 each sideSingle Leg Iso Squat with Bent Leg Kickback
Advanced · 3 sets × 8-10 each sideGeneral 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.