Tightness in the hips is a common source of discomfort that often radiates into the lower back, affecting daily activities. Flexibility in this region is important for maintaining balanced posture and allowing the pelvis to move correctly. Targeting the hip external rotators can improve overall hip joint mobility and reduce feelings of restriction. Learning how to properly stretch these muscles is a practical step toward better movement health.
Identifying the Hip External Rotators
The hip external rotators are a group of muscles whose primary role is to turn the thigh bone outward, away from the midline of the body. They also provide stability to the hip joint, particularly when standing on one leg. The gluteus maximus, the largest muscle in the buttocks, is the most powerful of these rotators.
The deep external rotators are six smaller muscles that lie beneath the gluteal muscles. These muscles originate on the pelvis and insert onto the upper end of the femur. The six deep rotators include:
- The piriformis
- The superior and inferior gemelli
- The obturator internus and externus
- The quadratus femoris
The piriformis is often the target of these stretches due to its location and potential to cause discomfort when tight.
When these muscles work together, they allow for lateral rotation and help keep the head of the femur centered within the hip socket. Stiffness in these muscles can limit the hip’s range of motion and alter the mechanics of the entire lower body. Understanding their location in the deep posterior hip helps to ensure the stretching efforts are properly directed.
Fundamentals of Effective and Safe Stretching
Before beginning any static stretch, muscles should be warm to reduce injury risk and increase effectiveness. A five-to-ten-minute light aerobic activity, such as a brisk walk or cycling, is suitable for elevating muscle temperature. Stretching cold muscles can trigger a protective reflex, making the effort less productive.
The duration of the hold is important for achieving a lasting change in muscle length. A static hold of 20 to 30 seconds is recommended to allow the muscle to relax and elongate. Throughout the stretch, focus on slow, deep, and controlled breathing, which signals the nervous system to ease muscle tension.
Understand the difference between a productive stretching sensation and actual pain. Tension or mild discomfort is expected as the muscle lengthens, but sharp, stabbing, or shooting pain is a signal to immediately ease out of the position. Never engage in ballistic stretching, which involves bouncing or jerking movements, as this can activate the stretch reflex and cause small tears in the muscle fibers. Consistent and gentle pressure is more effective than aggressive, sudden force.
Practical Step-by-Step Stretches
Supine Figure-Four Stretch
The Supine Figure-Four Stretch, also known as the supine piriformis stretch, effectively targets the deep external rotators while supported on the back. To begin, lie on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape with your legs.
Flex the foot of the crossed leg toward the shin to provide stability and protect the knee joint. Reach your hands through the opening created by your legs and clasp them behind the thigh of the leg still on the floor. Gently pull that thigh toward your chest until you feel a noticeable stretch in the outer hip and gluteal region of the crossed leg.
Maintain the stretch for the recommended duration, keeping your shoulders relaxed and your head resting on the floor. To increase intensity, pull the thigh closer to your body, stopping at the point of mild tension, not pain. Slowly release the leg and switch sides to ensure balanced flexibility.
Seated 90/90 Hip Stretch
The 90/90 Hip Stretch is a floor-based option that targets the external rotators of the front leg and can be easily modified. Start seated on the floor, positioning your front leg so the knee and hip are bent at roughly a 90-degree angle, with the foot pointing away from the body. The back leg should be angled out to the side, with its knee also bent at a 90-degree angle, and the foot pointing behind you.
Keep your hands on the floor for support, ensuring both sit bones remain grounded. To deepen the stretch on the front hip’s external rotators, slowly lean your torso forward, hinging from the hips and moving your chest toward your front knee. You should feel the stretch in the outer hip and buttock of the front leg.
Keep your spine relatively straight while leaning forward, avoiding excessive rounding of the back. If the stretch is too intense, sit on a folded towel or a yoga block to elevate your hips, which reduces the angle of the stretch. After holding the position, slowly return to the upright position and switch the position of your legs to stretch the opposite side.