How to Perform A Hip Stretch With Twist
Table of Contents
What Is a Hip Stretch with Twist
The Hip Stretch with Twist is a moving stretch that blends a lunge and a twist to engage and loosen the hip flexors, quads, and upper back.
How to Do a Hip Stretch with Twist
Begin in a push-up position. Bringing one leg into a forward lunge positioned next to your hands. Shift the knee forward to enhance the pull in the opposite hip flexor. Keep the back leg extended (knee doesn’t touch the ground). Keeping your abs braced and hand directly under the shoulder joint, rotate one arm up to the sky and look up at the hand. Bring the hand back to the ground and switch to the other leg. Repeat on each side and hold the reach for 35 secs.
Benefits of the Hip Stretch with Twist
There’s a number of reasons to incorporate this exercise into your training programs. This a fantastic full-body, feel-good dynamic stretch that will elevate your heart rate and get the blood flowing to all the muscles. This movement is great for strengthening and increasing flexibility in the hip flexors. It involves trunk and upper body rotation. Targeting the spinal column from the base of the neck all the way to the tailbone. It’s also a great stretch for the abdominals quadriceps, hamstrings, and glutes.
Hip Stretch With Twist Muscles Worked
Hip flexors (Psoas Major and Minor)
Quadriceps
Calves
Biceps
Triceps
Why is the Hip Stretch With Twist Useful
This movement is a great way to decompress the spine if you have tight hips and/or experience any sort of low back pain. It also requires a focus on stability and balance. This movement is often practiced in yoga flow and assists in building overall muscular stamina.
Variations of the Hip Stretch With Twist
Regression: Hip Stretch with Twist with Bent Knee
This variation is the same as your regular lunge twist, the only difference is to place the back knee down gently to the floor instead of extending it. We recommend placing a mat or cushion under the knee joint if you experience any discomfort during this movement.
Progression: Hip Stretch with Twist with Quad Stretch
This variation is definitely a challenge. The same movement applies here, the only difference is to grab ahold of the top of one foot with one hand and pull it towards your glutes for an enhanced quad stretch. If this is too extreme and you experience difficulty holding the stretch, wrap a resistance band around the ankle and pull the foot towards your glute, this way you have control over the intensity of the stretch.
