Skip Nav
Beginner Fitness Tips
The Secret to Burning More Calories in Zumba? Have Fun
Beginner Fitness Tips
The 1-Second Trick That Will Help You Ace Every Workout
Beginner Fitness Tips
What Is HIIT?

Stretch It: Seated T-Hip Stretch

Between sitting, running, biking, or driving a long commute, most of us suffer from tight hips. The seated T-hip stretch lengthens tight glutes as it opens the hips. It is a more intense variation of Double Pigeon, so ease into this move.

  • Sit on the floor with both legs out in front of you. Bend your left knee so it's parallel with your torso. Then bend your right knee and place it on top of your left ankle (and your right ankle on top of your left knee), coming into Double Pigeon.
  • Now use your hands to help wiggle your feet away from each other, keeping your shins in one straight line, and making a T-shape with your legs. Flex your feet, lean forward, and press your palms into the inside of your ankles.
  • Hold there for at least 30 seconds and then release. Then straighten your legs out in front of you and do this pose with your right knee on the bottom.
Around The Web
Join The Conversation
chippyshero2066 chippyshero2066 8 years
This would be a good stretch, but for those that have knee problems might want to try something else.
Hip Stretch For Runners and Bikers
How to Open Tight Hips
Stretch It: Extended Pigeon
Relaxing Yoga Pose For the End of the Day
Treadmill Stretch: Hip and Hip Flexors
Work It Girl: Hip Stretch
Four Active Family Weekends to Explore

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds