Legs · Bodyweight
Standing Hip Stretch
How to do the standing hip stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall and cross one ankle over the opposite knee to make a figure-four. Hinge back at your hips and sit down slightly as if into a chair until you feel a stretch deep in the crossed hip and glute. Hold, then switch sides.
- 1Feel the stretch deep in the glute and outer hip of the crossed leg
- 2Keep your standing knee tracking over your toes
- 3Sit back at the hips to deepen the stretch gradually
Common mistakes
- Do not let your standing knee cave inward
- Avoid rounding your back as you hinge
- Do not bounce; ease into the stretch and hold
Muscles worked
The standing hip stretch mainly works the glutes, with the hip flexors assisting.
- GlutesPrimary
- Hip FlexorsSupport
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the standing hip stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.