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Dynamic Stretching for the Hips It's a good idea to open up the hips before doing some squats, deadlifts, and/or leg day. Especially, if you're like at me and spend a lot of time seated at a desk. Spiderman Dynamic Stretch From a pushup-plank position, bring your knee outside of your shoulder with your foot outside of your hand. Then hold that position for 3-5 seconds. Repeat with the other leg. You will feel a good stretch in your abductor and adductor muscle groups, thus.. "opening up the hips."