Lateral Hip Opener
In a side-lying position with the top knee bent and resting on a block or folded blanket, you allow the hip to fully externally rotate and open over time. This targets the TFL, IT band complex, and hip abductors that become adaptively short from prolonged sitting and contribute to knee tracking problems and lateral hip pain.
How to do it
- 1
1. Lie on your right side with your hips and shoulders stacked vertically, legs extended straight.
- 2
2. Bend your top (left) knee and place it on a yoga block, folded blanket, or pillow positioned in front of your torso.
- 3
3. Keep your bottom leg straight and relaxed, maintaining a neutral spine without arching your lower back.
- 4
4. Gently press your top knee down toward the block, allowing your hip to externally rotate and open deeper with each breath.
- 5
5. Breathe slowly and relax into the stretch, letting gravity assist the opening without forcing it.
- 6
6. Repeat on the opposite side after completing the hold time.
Benefits
- Releases adaptive tightness in the TFL and IT band complex that restricts hip mobility and causes lateral knee pain
- Improves hip external rotation range of motion, correcting inward knee collapse and improving lower limb alignment
- Reduces hip flexor dominance from prolonged sitting, restoring balanced hip abductor activation for better postural stability
Common mistakes
- Rounding the lower back or rolling the pelvis backward instead of maintaining neutral spine alignment
- Forcing the knee down aggressively rather than using gentle, sustained pressure with relaxation and breathing
- Placing the block too high or too low, reducing the effective hip external rotation stretch angle
Target areas
Good for
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