Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg) Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Gluteus Maximus, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Cross-legged hip stretch
How to: Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)
- Lie on your back with your knees bent and feet flat on the ground.
- Cross one leg over the other, placing the ankle on the opposite thigh.
- Gently push down on the thigh of the crossed leg to deepen the stretch.
- Hold the position for 20-30 seconds.
- Switch legs and repeat.
Common Mistakes
- Overextending the lower back while stretching.
- Not holding the stretch long enough.
- Forgetting to engage the core muscles.
Modifications
- Use a wall or chair for support if needed.
- Perform the stretch while seated if lying down is uncomfortable.
Tips
- Keep your spine straight and avoid leaning forward.
- Breathe deeply to help relax your muscles.
- Engage your core for better stability.
Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg) Alternatives
Tags
hip
stretching
flexibility
beginners
glutes
core