Stretches for your hip abductors target more than one muscle. The gluteus medius and gluteus minimus work together, but the tensor fasciae latae is stretched differently. The glute muscles are in the buttocks, but the tensor fascia latae is on the outside of your hips. These are all small muscles, but the stretches allow for some large movements.
Squatting Iliotibial Stretch
The tensor fasciae latae is the muscle stretched when doing the squatting illiotibial stretch. You need a wall to put your weight against so you can relax your hip and stretch. Place your right hand against a wall at head height and turn sideways. Your left hand goes on your hip. Keep your left foot facing straight ahead and then cross your right foot behind your left and as far over as you can with still being able to place your right foot flat on the floor parallel to the left. Twist your hips to the right as you step your leg behind. Bend your left knee and press through your right heel to straighten your right leg. Tip your pelvis forward slightly. Hold for 30 seconds, then repeat on the other side.
Side Pretzel Stretch
The side pretzel stretch targets the gluteus minimus and medius muscles. The obliques on the sides of the abs and the erector spinae muscles along the spine stretch too. To do the side pretzel stretch, sit on the floor and bend both of your knees to 90-degree angles. Place your right leg in front of you on the floor with the outside of your right knee and ankle touching the ground and your shin parallel to your abdomen. Place your hands on the floor to your right and turn your left leg sideways too with your left knee behind your right ankle. The inside of your left knee and ankle are flat on the floor. Twist your shoulders to the right and toward your hands until you feel a stretch in your glutes. Hold for 30 seconds, then repeat on the other side.
Lying Hip Abductor
Lie on your back with your arms held out at shoulder height on the floor to do the lying hip abductor stretch. Keep both shoulders pressed to the floor throughout this exercise. Bend both your knees with your feet on the floor. Cross your left leg on top of your right so that only your right foot in on the floor. Then, twist your hips to the left and lower your right knee toward the floor to your left. Do not lift your back or shoulders as you would during a spinal twist stretch. Look toward your right hand. Hold for 30 seconds and then switch your legs and repeat.
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