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Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)

Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)

The Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) is a powerful exercise that targets the muscles of the hip external rotators and extensors. This stretch helps to improve flexibility, increase range of motion, and alleviate tightness in the hips and glutes. By incorporating this exercise into your routine, you can enhance your athletic performance, prevent injuries, and promote overall hip health. To perform this stretch, you will need a foam roller or a similar object to support your upper body. Begin by lying on your back with your legs extended and the foam roller positioned horizontally under your sacrum. Bend one knee, bringing it across your body and placing the outer ankle on the opposite thigh, creating a figure-four shape with your legs. Next, gently roll onto the foam roller by shifting your weight to the side of your body that has the crossed leg. You should feel a deep stretch in the hip of the crossed leg. Hold this position for 20-30 seconds, focusing on relaxing and allowing the muscle to elongate. Remember to breathe deeply throughout the stretch and never force your body into an uncomfortable or painful position. For a more advanced stretch, you can increase the pressure by leaning your upper body slightly toward the crossed leg. Incorporating the Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) into your routine can provide numerous benefits. It can help to maintain a healthy range of motion in the hip joints, improve flexibility in the hips and glutes, and relieve tension and tightness from sitting or repetitive movements. However, as with any exercise, it's important to listen to your body and modify the stretch as needed to suit your individual needs and capabilities.


  • Sit on the floor with your legs extended straight in front of you.
  • Cross your right ankle over your left knee, placing your right foot flat on the floor.
  • Place your left hand on the floor behind you for support.
  • Bend your left knee, bringing your left foot toward your glutes.
  • With your right hand, gently press down on your right knee to increase the stretch in your hip.
  • Hold this position for 20-30 seconds, feeling a stretch in your outer hip and glutes.
  • Repeat on the opposite side, crossing your left ankle over your right knee.
  • Remember to breathe deeply and relax into the stretch.
  • Repeat the stretch 2-3 times on each side.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on breathing deeply and exhaling as you stretch to help relax your muscles.
  • Start with a lighter resistance or stretch and gradually increase as your flexibility improves.
  • Be mindful of any discomfort or pain during the stretch, and adjust your range of motion accordingly.
  • Maintain proper posture and alignment throughout the exercise to maximize its effectiveness.
  • Consider incorporating this stretch into your warm-up routine to prepare your hips and lower body for more intense exercises.
  • Remember to stretch both sides evenly to achieve balanced flexibility.
  • For a deeper stretch, try adding a gentle forward lean with your upper body.
  • If you have any existing hip or lower back injuries, consult with a healthcare professional before attempting this stretch.
  • If you experience any sharp or severe pain, stop the exercise immediately and seek medical advice.

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