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

Roll Recumbent Hip External Rotator and Hip Extensor Stretch demonstration gif

Instructions:

  • 1Sit down on a mat with your legs extended out in front of you
  • 2Cross your left leg over your right, placing your left ankle on your right knee
  • 3Place the roll under your lower back
  • 4Gently lean back onto the roll, keeping your spine straight
  • 5Hold this position up to 30 seconds, then switch legs and repeat

Tips:

  • Maintain a straight spine throughout the stretch
  • Make sure the roll is properly placed under your lower back
  • Do not over stretch, stop if it becomes too painful
  • Breathe evenly during the stretch

Roll Recumbent Hip External Rotator and Hip Extensor Stretch Muscles Worked

Arms

Back

Core

Legs