This stretching exercise involves the external hip rotators such as the lateral rotator group. This exercise is essential to prevent injuries to the hips and is prescribed following a hip operation. It does not require hardware. Its English name is seated hip external rotators.

Body Parts

  • Hips
  • Gluteus maximus
  • Gluteus medius


  • Sit on the floor with the legs extended.
  • Flex one leg so that the top of the foot touches the floor.
  • Move the foot on the side and keep only the heel of the foot in contact with the floor.


  • Push with one hand on the knee of the flexed leg to attempt to bring the knee to the floor.


Do not leave the end of the foot in contact with the floor. Do not do this stretch if there is pain in the knee. Remember to stretch the other side.