Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Roll
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Gluteus Minimus, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Crossed Leg Stretch
Visualised Target Muscle Groups
Front
Back
How to: Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
- Sit on the floor with your legs extended.
- Cross one leg over the other and place the foot flat on the floor outside the opposite knee.
- Gently pull the knee toward the opposite shoulder, keeping the other leg extended.
- Hold the stretch for 20-30 seconds, then switch sides.
Common Mistakes
- Not maintaining a neutral spine.
- Holding the breath while stretching.
- Bending too far forward, risking back strain.
Modifications
- Lower the range of motion to reduce strain.
- Use a bolster or pillow for added support under the knee.
Tips
- Keep the back straight while performing the stretch.
- Avoid bouncing; hold the stretch steadily for best results.
- Breathe deeply and relax your muscles during the stretch.
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) Alternatives
Tags
hips
glutes
stretching
mobility
beginner
flexibility
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