Demo & instructions
Standing Outer-Hip Stretch
Also known as: Crossed-Leg Side Lean, Standing IT Band Stretch, Outer Thigh Stretch
Instructions
Crossing one leg behind the other and leaning the hips out to that side lengthens the outer hip and thigh. It is a simple standing stretch for the side of the leg that running and lateral work tighten.
- Movement
- Stretch
- Type
- Isolation
- Level
- Beginner
- Typical range
- 20–45 sec
Setup
- 1Stand tall beside a wall and rest the near hand on it for balance.
- 2Cross the outside leg behind the inside leg, feet flat.
Execution
- 1Push the hip of the back leg out toward the wall while leaning the upper body away from it.
- 2Reach the outside arm overhead to add a stretch down the side.
- 3Hold, then uncross and repeat on the other side.
Breathing
Slow breathing; push the hip out a touch further on each exhale.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
