Standing Outer Hip Stretch

Teaching Points

• Stand side on to a wall with the leg to be stretched crossed behind the other
  
  
• Balance yourself using one hand on the wall
  
  
• Push your hips away from the wall, keeping the knees straight
  
  
• Hold for between 10 and 30 seconds

Variations

• Perform leaning forwards, using the wall or a table for support
  
  
• Take the leg being stretched as far across your body as possible
  
  
• Push the hips away

Muscles Stretched

• Tensor Fasciae Latae
  
  
• Iliotibial Band
  
  
• Sartorius

Related Injuries

• Iliotibial Band Syndrome (Runners knee)