How to improve hip external rotation - an aggressive stretch

The butterfly stretch (and all its many variations) can help you increase your hip external rotation. This is more aggressive and can be very uncomfortable. Be sure to pay close attention to how your body feels and make sure you don't push through pinching sensations!

***Do It Yourself Exercise Programs ***

Movement Improvement Consulting, Orthopedic Massage and Personal Training in Redwood City, CA (San Francisco Bay Area)

----

[a]

This stretch always causes me pain in my hip and IT band.

[sanderjohnsen]

I tried this loaded stretch and strained my hip. Used 20lbs on each leg. Held it for 3 sets of 4 minutes. Did this for a few days. Now it hurts to externally rotate my right hip and it will take forever to heal and I won't be able to work on external rotation for another year probably. Don't be aggressive and impatient like me, guys. Never hold for more than 2 minutes.

[honestlee]

Ahaha ur subtle sense of humor is funny. "So u can be the life of every party"

[lauratraas]

This was so usefull, can't wait to start practising this 💚

[gatiodaniel]

That was a very creepy Vincent-esque intro :D

[RubenBJJ]

Anyone else here for jiu jitsu purposes ?

[peterpinel]

But what if you can't even sit in this position. I cannot fold my legs in that position. Ok the one side is a better option for me..for now!

[millie]

is it normal for your hip muscles to feel a bit tight/kinda tangled after doing this

[jmatches]

How would you recommend warming up before stretching like this?

[NataliaDiazJackson]

I love your using the weights! I weigh about 130 lb, am 5’8” and female. Im the body type where gaining weight can be challenging. What weight should I use. I know it will be uncomfortable but 5 lb seems very low. Thanks

[gordonchen]

Thanks for this video. I've been training hip mobility for years, and although I've made a lot of progress, I still feel stiffness at very specific hip positions that I could never figure out how to address. The tips on exploring butterfly stretch variations really helped with that.

[Wavecheckfoo]

This is the one stretch I can’t manage to breathe my way through so I’m definitely going to to try this. Trying to improve my roundhouse kicks to the head

[Capricorn_IV]

i get pain in my groin/hip area when doing a laying butterfly stretch or any movement which involves external rotation of hip and my leg, will this stretch help with it?

[Aloypro]

Does this help fixing the knock knees?

[عالمحواء-غس]

pleaaaase help me😥
.. i have a problem in my right leg i don't feel stretch on it when sittig or sleeping it's always week and looks like internal hip or pelvis rotation! and this made the right leg shorter than the other😓 i don't understand...finally when i practiced sport my right glutes medius didn't work or improve!!!! my doctor said "i have to make special shoes for your shorter leg"😨 but know that that there is some exercises to fix my leg.... please help me😣

[nathanclin]

Could tight hips or adductors result in anterior pelvic tilt? I cannot maintain a neutral pelvis unless I really squeeze my quads and bend my knees a little.

[CRofAPEX]

um what if you can't even sit on the floor without your lower back having a hump? i can't straighten my lower back when sitting

[anniwilson]

Tried this, and my legs popped right back up again once weights taken off. Nothing I do improves my external rotation 😔 and before anyone says it takes time, it makes no difference if I stretch every day for weeks / months. Zero range of motion improvement, just sore adductors from over-stretching.

[henriquenakamura]

One of my legs feels like it's being jammed into the hip bone.

[gregorgiebel]

You can do this stretch as pnf (about 4x contraction+relaxation for 3 sets). Its super effective (at least for me).