Hip Stretch With Anterior Reach

Stretching is often overlooked in many training programs, but can provide you with several benefits, so you should not neglect it. Some of the benefits include improved flexibility and better muscular balance, both of which can help prevent injury. If you have tight posterior hip muscles -- such as the hamstrings and gluteus maximus -- you need to perform anterior hip stretches. The term anterior refers to the front of the body. Thus, an anterior hip reach means you must reach forward, which allows you to stretch the posterior hips.

Things You'll Need

  • Stretching mat (optional)
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Instructions

  1. Standing Toe Touch Stretch

    • 1

      Stand with your body upright and your feet about shoulder-width apart.

    • 2

      Bend forward at the hips and reach your hands toward your toes as far as you can, comfortably.

    • 3

      Maintain just a slight bend in your knees as you reach forward. Hold the stretched position for 15 to 30 seconds, take a 90-second break, then repeat the stretch two more times.

    Seated Cross Toe Touch Stretch

    • 4

      Sit on the ground, or on a stretching mat, with your torso upright and your legs almost fully extended. Keep a slight bend in your knees.

    • 5

      Separate your legs until your feet are wider than shoulder-width apart.

    • 6

      Reach your right hand forward and toward your left foot by bending forward at the hips. Stop reaching once you feel a stretch in your posterior hip muscles.

    • 7

      Maintain the stretched position for 15 to 30 seconds, then repeat the stretch with the other side. Take a one-and-a-half minute break, then repeat the stretch two times with each side.