The outside of the hips consists of a muscle group called the hip abductors. The job of these muscles is to bring your leg away from the body and also to stabilize the hips when doing weight-bearing activities such as running and jumping. The tensor fascia latae, gluteus medius and gluteus minimus are the three muscles of the outer hips and thighs.
Why Stretch the Outside of the Hips
Stretching the hip abductors increases your range of motion so that the hip can freely swing outward sideways. This is particularly useful for athletes and martial artists. Hips that are not limited by hip abductor tightness should be able to swing out approximately 30 degrees. Tight hip abductors won't move this far. Without stretching to relieve tension, you may also experience pelvis imbalances that lead to pain in the hips, knees and lower back.
Lying Crossover Stretch
The lying crossover stretch targets the gluteus medius and gluteus minimus muscles. As a bonus, you'll also stretch your lower back and obliques. Lie on your back to do the lying crossover stretch. Extend your arms out to your sides with the palms on the floor. Straighten your legs and flex your feet. Then, raise the left leg until perpendicular with your body. Cross the left leg over the midline of your body and lower it toward the floor on your right side. Keep the shoulders on the floor and do not change the angle of your leg and hip as you lower the leg down. Repeat with the right leg.
Squatting Iliotibial Stretch
The squatting iliotibial stretch lengthens the tensor fasciae latae. This is the only muscle targeted by this exercise, allowing you to completely isolate the TFL. Stand with your right should arm's length away from a wall. Extend your arm and place your right palm flat on a wall. Cross the right leg behind the left with both feet pointing forward. Bend the left knee until you feel a stretch in your right outer hip. Lean the pelvis forward slightly so the hip of your right leg remains extended behind you. Turn around and switch legs.
Assisted Stretching
Stretching doesn't have to be a one-person job. Having a partner stretch you out typically lets you stretch farther. An example of an assisted stretch for the outer hips is the side-lying abduction exercise. Lie sideways on a massage table or bed and hang the lower portion of your top leg off the table. This would be the left leg if lying on your right side. Bend the left knee and rest it on the bed. Stack your hips. A partner then stands behind you and places her right hand on your left hip. This helps keep you from rolling your pelvis backwards. The other hand goes on top of your left knee. As you push up toward the ceiling with your left leg for a few seconds, your partner gives you equal resistance. When you stop pushing, your partner stops resisting. Then, relax and let your leg fall toward the floor. Push down to extend the stretch. Repeat on the other side.
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