The gluteus medius, gluteus minimus and tensor fasciae latea are the muscles that compose the outer hip and thighs. Another structure, the iliotibial tract --- which is a thick tendonous band that runs from your hip to your knees --- is also part of the outer hip and thigh. Problems arise when these muscles and tendons become tight and inflexible. Such issues are seen in runners who develop tendinitis or knee pain. Keep your legs flexible and healthy with good stretches for the outer hip and thighs.
Seated Pretzel Stretch
Stretch your outer hip with the seated pretzel. Sit on the floor with your legs extended to the front. Bend your right leg and place your foot on the outside of your left knee. Turn your torso to the right and press your left elbow into your right knee. As you twist your torso, gently push your knee further to the left with your elbow until you feel a stretch in your right hip. Hold the position for 30 seconds, then switch legs and repeat the stretch.
Squat Stretch
This stretch targets the iliotibial band that runs along your outer hip and thigh. Stand with your right side toward a wall. Place your right hand on the wall and transfer your weight to your left leg. Bend your left leg while crossing your right leg behind it until you feel a stretch in your right hip. Keep your right hip extended by pushing your pelvis slightly forward as you perform the stretch. Hold the stretch for 30 seconds, then turn so that your left side is toward the wall and repeat the stretch.
Standing Stretch
This simple stretch effectively lengthens the muscles on the outer hip and thigh. Stand with your right side next to a sturdy chair or counter and hold onto it for balance. Transfer your weight to your left leg and carefully push your hips to the left away from the chair until you feel a mild stretch. Hold the stretch for 30 seconds, then switch sides and repeat the movement.
Walking Lunge with Bend
This dynamic stretch is an effective way to warm up, and stretch your hips and outer thighs before a workout. Stand with your legs slightly apart. Take a large step forward with your right leg and slowly bend your right knee and hip to lower into a lunge. Allow your left knee to bend and lower it until it is a couple inches off the floor. Maintain this position and reach up high with your left arm and bend your torso laterally to the right until you feel a stretch in your left hip. Straighten your torso and return to the standing position. Immediately repeat the stretch with your other leg. Continue to alternate sides until you have performed five to 10 stretches per side.
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- ExRx.net: Seated Pretzel Stretch
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