Posterior and Lateral Stretching for the Hips

The posterior muscles of your hip cross the back of your hip joint and include the gluteus maximus and the hamstrings. The lateral muscles lie on the side of your hip. Both groups of muscles control the position of your pelvis. Maintaining their flexibility may help to reduce your risk of lower-back pain as well as knee and hip problems.

  1. Gluteus Maximus Stretching

    • The gluteus maximus is the large muscle of your buttocks. To stretch it, lie on your back. Bend your knees and cross your right ankle over your left thigh close to your knee. Wrap your hands around your left thigh, threading your right arm through the space between your thighs and your left arm around the outside of the thigh. Pull your left thigh toward your chest until you feel a moderate stretch in your right buttock. Repeat, switching legs.

    Hamstring Stretching

    • The hamstring muscles on the back of your thigh also cross your posterior hip joint. To stretch your hamstrings, start lying on your back. Draw your right thigh toward your chest, wrapping your hands around the back of the thigh. Extend your right knee until you feel a stretch in the back of the thigh. Repeat with the left leg. To stretch the hamstrings of both legs simultaneously, sit on a mat with your legs outstretched. Bending from your hips, reach forward toward your toes, pausing when you feel a stretch in the back of your thighs.

    Lateral Stretching

    • The lateral muscles of your hip are the abductors, which include the gluteus medius and minimus. The seated pretzel stretch targets both muscles. Sit on a mat with your legs outstretched. Bend your right knee and place your right foot on the outside of your left thigh. Supporting yourself with your right hand on the floor behind you, twist your upper body toward your right thigh. Bring your left elbow to the outside of your right thigh and press the thigh across your body toward the left until you feel a stretch in your right outer hip.

    Stretching Considerations

    • Warm muscles stretch more easily and safely than cold muscles. Warm up your body with light to moderate dynamic movements or aerobic exercise before your stretching routine. The American College of Sports Medicine recommends stretching at least two to three days per week, although the group notes that daily stretching will yield greater flexibility. Hold stretches for 10 to 30 seconds at the point of mild discomfort, but not to the point of pain. Repeat each stretch two to four times.