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

Recumbent Hip External Rotator and Hip Extensor Stretch demonstration gif

Instructions:

  • 1Sit on the floor with your legs crossed, the right leg over the left
  • 2Press your right knee down towards the floor with your right arm
  • 3Lean forwards with your upper body, extending your right hip
  • 4Hold this position for about 30 seconds
  • 5Switch legs and repeat step 1-4.

Tips:

  • It is important to exhale when you lean forward into the stretch and inhale when you return to the starting position
  • Stretch to the point of 'mild discomfort', not to the point of pain
  • Remember to keep your spine straight when leaning forward
  • Keep both your buttocks on the floor while performing this stretch

Recumbent Hip External Rotator and Hip Extensor Stretch Muscles Worked

Arms

Back

Core

Legs