Sitting One-Leg External Stretch
Sit on the floor with your back straight, one leg extended and the other bent so the sole rests against your inner thigh. Gently press the bent knee toward the floor while keeping your extended leg straight and toes up. Maintain an upright posture and avoid rounding your back throughout the stretch.
- Target muscles
- Glutes, Upper legs
- Also works
- Lower back, Obliques
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Sitting One-Leg External Stretch: how to do it
- Sit on the floor with your back straight and legs extended in front of you.
- Bend one leg at the knee and place the sole of your foot against the inner thigh of the opposite leg.
- Keep the extended leg straight and toes pointing upward.
- Place one hand on the floor behind you for support and the other hand on the bent knee.
- Gently press the bent knee downward toward the floor to deepen the stretch.
- Maintain an upright posture and avoid rounding your back.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Slowly release and switch to the other leg to repeat the stretch.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid rounding your back, as it can strain the lower spine. Also, don't push the bent knee forcefully toward the floor—let flexibility improve gradually to prevent injury.
Alternatives
More Glutes exercises
Questions about Sitting One-Leg External Stretch
Which muscles does the Sitting One-Leg External Stretch work?
This stretch primarily targets the glutes and upper legs, helping improve hip flexibility. It also engages the lower back and obliques as stabilizers, promoting better posture and mobility.
Do I need any equipment for the Sitting One-Leg External Stretch?
No equipment is required—this is a bodyweight stretch you can do anywhere with enough floor space. A yoga mat can add comfort and prevent slipping, especially on hard surfaces.
Is the Sitting One-Leg External Stretch suitable for beginners?
Yes, this stretch is generally safe for beginners as long as they maintain proper form. Start with a gentle range of motion and avoid forcing the knee down if you feel discomfort.
What are common mistakes to avoid when doing the Sitting One-Leg External Stretch?
Avoid rounding your back, as it can strain the lower spine. Also, don't push the bent knee forcefully toward the floor—let flexibility improve gradually to prevent injury.
How long should I hold the Sitting One-Leg External Stretch?
Hold the stretch for 20 to 40 seconds per side, focusing on deep and controlled breathing. Repeat 2 to 3 times for each leg to maximize flexibility gains.
Are there any safety considerations for this stretch?
If you have hip, knee, or lower back injuries, consult a healthcare professional before attempting this exercise. Always ease into the stretch and stop if you feel sharp pain.
What variations can I try for the Sitting One-Leg External Stretch?
You can lean slightly forward from the hips to deepen the stretch or use a yoga strap around your foot for added hamstring engagement. For less intensity, keep the bent knee further away from the floor.