Crossed-Leg Hip Stretch
Relieve hip tightness with this seated stretch. Improve flexibility and comfort with the Crossed-Leg Hip Stretch.
The Crossed-Leg Hip Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Crossed-Leg Hip Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Crossed-Leg Hip Stretch Variations and Alternatives
How to do the Crossed-Leg Hip Stretch
Sit on the floor with one leg extended forward and the other leg crossed over the thigh, with the foot placed beside the opposite knee.
Keep your back straight and chest lifted to ensure good posture.
Gradually lean forward from your hips, reaching towards your extended leg with both hands. You should feel a stretch in your hip and gluteal area on the side of the crossed leg.
Hold this position for 20-30 seconds, focusing on breathing deeply and steadily as you maintain the stretch.
Gently release the stretch and return to an upright seated position.
Switch legs and repeat the stretch on the other side for the same duration.
Perform the stretch 2-3 times on each side to increase hip flexibility.
Please note that it is important to not push yourself into discomfort beyond a mild stretch sensation and to warm up your muscles prior to stretching to prevent injury.
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Crossed-Leg Hip Stretch FAQs
What muscles does the Crossed-Leg Hip Stretch work?
The Crossed-Leg Hip Stretch mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Crossed-Leg Hip Stretch?
None. The Crossed-Leg Hip Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Crossed-Leg Hip Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90, 90-To-90 Hip Lean and Bodyweight 90-To-90 Hip Stretch.
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