This blog post contains 7 different ways to stretch the back of the hip.

These stretches are designed to target tight Gluteal muscles.

The Gluteal muscle group consists of:

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How To Stretch The Back Of Hip

Suggestion: Try out all of the stretches mentioned in this blog post to determine which specific one gives you the best results.

Note:

1. Sitting Glute Stretch

Instructions:

• Sit down on the edge of a chair.
• Place the ankle (on the same side of the hip that you would like to stretch) on top of the knee of the other leg.
• Place both hands underneath the knee.
• Sit as tall as possible as to create a prominent arch in your lower back.
• Whilst maintaining the arch in the lower back, pull your knee towards the opposite shoulder.
• Lean slightly forwards.
• Turn your torso towards the same side you are trying to stretch.
• Aim to feel a stretch in the back of your hip.
• Hold for 60 seconds.

2. Back Of Hip Stretch

Instructions:

• Lie down on your back with both knees bent.
• Place the ankle (on the same side of the hip that you would like to stretch) on top of the knee of the other leg.
• Lift the knee (on the opposite side of the hip that you would like to stretch) towards you.
• Hold onto the back of this knee with both hands.
• Arch your lower back.
• Pull your knee towards your chest.
• Aim to feel a stretch in the back of your hip.
• Hold for 60 seconds.

3. Posterior Hip Stretch

Instructions:

• Start in the 4 point kneel position.
• Cross the knee (on the same side that you will like to stretch) over to the other side.
• Maintain the arch in your lower back.
• Lean your body weight onto the front knee.
• Push your pelvis backwards and outwards.
• Aim to feel a stretch in the back of the hip.
• Hold for 60 seconds.

(Note: If this position hurts your knee, you can place a pillow underneath your knee.)

4. Floor Stretch

Instructions:

• Sit on the floor with your legs straight in front of you.
• Place the foot (on the same side of the hip that you are stretching) on the outside of the other knee.
• Use both hands to hold onto the outer side of the knee.
• Pull your knee towards the opposite shoulder.
• Tilt your pelvis forwards to create an arch in your lower back.
• Lean forwards.
• Aim to feel a stretch on the back of the hip.
• Hold for 60 seconds.

5. Hip Internal Rotation Stretch

Instructions:

• Lie down on the floor facing upwards.
• Slightly bend the knee (on the same side that you will like to stretch).
• Allow this knee to fall towards the mid line.
• Place the other foot on the outside of the knee and push the knee down towards the ground.
• Keep the leg on the side that is being stretched completely relaxed.
• Aim to feel a stretch in the back of the hip.
• Hold for 60 seconds.

6. Hip Internal Rotation Stretch (Wall)

Instructions:

• Lie on your back.
• Place both feet onto the wall.
• Keep your hips and knee bent at 90 degrees.
• Allow the knee (on the same side that you will like to stretch) to fall towards the mid line.
• Place the other foot on the outside of the knee.
• Apply a downward force.
• Aim to feel a stretch in the back of the hip.
• Hold for 60 seconds.

7. Pigeon Pose Stretch (Modified)

Instructions:

• Bend the knee and place the outer side of the leg on the chair.
  • This side will be targeted.
• Have this knee pointing forwards.
• Straighten the other leg behind you.
• Hinge at the hips and lean forwards.
• Aim to feel a stretch at the back of the hip.
• Hold for 60 seconds.

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Conclusion

If you have tight hips, stretching the glutes is a great way to loosen up the back of the hips.

Try out all of the stretches suggested on this blog post to see which gives you the best results.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.