Fitwill stands in solidarity with Ukraine

Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)

Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)

The Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) is an effective exercise that helps to stretch and strengthen the muscles in your hips and glutes. This exercise primarily targets the external rotators of the hip, also known as the deep muscles located on the backside of your hip joint. These muscles play a crucial role in maintaining stability and proper alignment throughout your lower body. To perform this stretch, you start by lying on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, allowing the crossed leg to gently fall to the side. From here, you can use your hands to gently pull the non-crossed leg towards your chest, feeling a stretch in your hip and glute area. The Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg) is particularly beneficial for individuals who experience tightness or imbalances in the hips, as it helps to increase flexibility and range of motion in these areas. It is important to maintain proper form throughout the exercise, avoiding any excessive pulling or forcing of the legs. Incorporating this stretch into your regular workout routine can help improve your overall mobility and stability, reducing the risk of injuries in the hips and lower body. Remember to perform the stretch on both sides equally to achieve balanced flexibility. As with any exercise, listen to your body, and if you feel any pain or discomfort, discontinue the stretch and consult with a fitness professional for further guidance.


  • Sit on the floor with your legs extended straight in front of you.
  • Bend your right knee and place your right foot over your left leg, crossing it over at the knee.
  • Place your left hand on the floor behind you for support.
  • Place your right hand on your right knee and gently apply pressure to deepen the stretch.
  • Keeping a tall posture, slowly rotate your torso to the right, bringing your right shoulder towards your right knee. You should feel a stretch in your right hip and buttock.
  • Hold the stretch for 20-30 seconds, focusing on relaxing and breathing deeply.
  • Release the stretch and repeat on the opposite side by crossing your left leg over your right leg.
  • Remember to always listen to your body and stop if you feel any pain or discomfort.

Tips & Tricks

  • Start with a proper warm-up to prepare your body for the exercise.
  • Maintain proper form throughout the stretch to ensure effectiveness and prevent injuries.
  • Focus on deep breathing and relaxation during the stretch to enhance overall relaxation and flexibility.
  • Gradually increase the duration and intensity of the stretch over time to progress and improve flexibility.
  • Incorporate this stretch into your regular routine to target the hip external rotator and hip extensor muscles.
  • Combine this stretch with other exercises that target the same muscle groups for a well-rounded workout.
  • Listen to your body and modify the stretch if you feel any discomfort or pain.
  • Consult with a fitness professional or physical therapist to ensure you are performing the stretch correctly and safely.
  • Stay consistent with your stretching routine to see improvements in flexibility over time.
  • Hydrate properly before and after exercise to optimize performance and recovery.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot