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Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)

Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)

The Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) is a fantastic exercise for improving hip mobility and flexibility. This stretch is specifically designed to target two essential muscle groups: the external rotators and extensors of the hip. To perform this stretch, begin by lying on your back on a mat or a flat, comfortable surface. Bend your knees and bring your feet close to your glutes, keeping your feet flat on the ground. Cross one leg over the other, placing the ankle of the crossed leg just above the knee of the opposite leg. Gently push down on the knee of the crossed leg to create a stretch in the hip area. The crossed leg position helps target the external rotators of the hip, such as the piriformis and gemellus muscles. These muscles play a crucial role in stabilizing the hip joint and promoting healthy movement mechanics. By stretching them, you can relieve tightness and improve range of motion. Additionally, this stretch also targets the hip extensors, including the glutes and the hamstrings. These muscles are responsible for hip extension and play a significant role in activities like walking, running, and even sitting. Stretching them can increase flexibility, prevent imbalances, and reduce the risk of injuries. Incorporating the Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) into your exercise routine can provide numerous benefits, including improved hip mobility, enhanced flexibility, and injury prevention. Remember to perform this stretch on both sides for balanced results. Add this stretch to your routine and unlock the full potential of your hips! Remember to always listen to your body and ease into the position to avoid any discomfort or pain.


  • Sit on the edge of a bench or chair with your back straight and feet flat on the floor.
  • Cross your right ankle over your left knee, allowing your right knee to drop outwards to the side.
  • Place your right hand on your right knee and gently press down to increase the stretch.
  • To intensify the stretch, gently lean forward, keeping your back straight, until you feel a deep stretch in your right hip and glutes.
  • Hold the stretch for 20-30 seconds, focusing on deep breathing and relaxing the muscles.
  • Repeat on the opposite side by crossing your left ankle over your right knee and following the same steps.
  • Perform 3-4 sets of this stretch on each side, 2-3 times per week.

Tips & Tricks

  • Engage your core by pulling your belly button towards your spine throughout the exercise.
  • Start with a light warm-up to prepare your muscles and joints for the stretch.
  • Hold the stretch for 20-30 seconds on each side to allow the muscles to lengthen and relax.
  • Focus on maintaining good posture by keeping your back straight throughout the stretch.
  • Avoid bouncing or jerking movements during the stretch as it can increase the risk of injury.
  • If you experience pain or discomfort, stop the exercise and consult with a fitness professional.
  • Incorporate this stretch into your regular routine to improve hip flexibility and mobility.
  • Remember to breathe deeply and relax your muscles as you perform the stretch.
  • Gradually increase the intensity of the stretch over time as your flexibility improves.
  • If using a recumbent bike, adjust the seat and pedal straps to ensure proper alignment and stability.


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