Seated Cross-Leg Hold Stretch
Relieve lower back & glute tension! This seated stretch improves flexibility and posture. Gently twist and feel the release.
The Seated Cross-Leg Hold Stretch mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Seated Cross-Leg Hold Stretch Muscles Worked
Primary
Hip Abductor (gluteus medius); Obliques
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Seated Cross-Leg Hold Stretch Variations and Alternatives
How to do the Seated Cross-Leg Hold Stretch
Starting Position:
Find a comfortable space to sit on the floor.
Sit with your legs extended straight in front of you and your back straight.
Cross Legs:
Bend your right knee and place your right foot on the outside of your left knee.
Your right knee should be pointing upwards while your left leg remains extended.
Positioning:
Place your left hand on the floor behind you for support.
Use your right hand to gently hold onto your right knee.
Twist:
While keeping your back straight, slowly twist your torso to the right.
Look over your right shoulder to enhance the stretch.
Hold the Stretch:
Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
Focus on feeling the stretch in your lower back and glutes.
Return:
To come out of the stretch, gently untwist and return to the starting position.
Repeat on the Other Side:
Cross your left leg over your right and repeat the twist to the left side.
Tips:
Keep your movements slow and controlled.
Ensure your shoulders are relaxed and away from your ears.
If you feel any discomfort, gently ease out of the stretch.
Seated Cross-Leg Hold Stretch FAQs
What muscles does the Seated Cross-Leg Hold Stretch work?
The Seated Cross-Leg Hold Stretch mainly works the hip abductors (outer thighs) and core, with help from the glutes & hips and lower back. The main muscles are the gluteus medius and obliques.
What equipment do you need for the Seated Cross-Leg Hold Stretch?
None. The Seated Cross-Leg Hold Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Cross-Leg Hold Stretch variations and alternatives?
Similar exercises include the 90-To-90 Switch, 90-To-90, Adductor Transverse Plane Stretch and Forward Butterfly Leaning Stretch.
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