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Hip external rotator stretch

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Hip external rotator stretch

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Put the ankle of your affected leg on your opposite thigh near your knee.
  3. Use your opposite hand to gently pull your knee across your body toward your shoulder. For example, to stretch your left hip, use your right hand to pull your left knee toward your right shoulder.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. It's a good idea to repeat these steps with your other leg.

Current as of: May 1, 2026

Author: WebMD Ignite Staff
Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

Current as of: May 1, 2026

Author: WebMD Ignite Staff

Clinical Review Board
All WebMD Ignite education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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This information does not replace the advice of a doctor. WebMD Ignite, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

NOTICE: This health information was not created by Columbia University Irving Medical Center and may not necessarily reflect specific CUIMC practices. For medical advice to your personal condition, please consult your doctor. Medical advice disclaimer.