Seated Forward Cross-Leg Fold
The Seated Forward Cross-Leg Fold mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Forward Cross-Leg Fold Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Spinal Erectors (erector spinae)
How to do the Seated Forward Cross-Leg Fold
Setup
Sit on the floor with your legs crossed in a comfortable position (Easy Pose or Sukhasana).
Ensure both sit bones are grounded evenly on the floor.
Execution
Inhale to lengthen your spine, sitting tall with your shoulders relaxed away from your ears.
Exhale as you slowly hinge at the hips, walking your hands forward along the floor.
Continue to reach your arms away, maintaining a long spine and keeping your chest open, until you feel a gentle stretch in your hips, glutes, and lower back.
Keep your head aligned with your spine, looking down toward the floor to prevent neck strain.
Hold this position, breathing deeply and allowing your hips to soften with each exhale.
To exit, slowly walk your hands back toward your body and return to an upright seated position.
Seated Forward Cross-Leg Fold FAQs
What muscles does the Seated Forward Cross-Leg Fold work?
The Seated Forward Cross-Leg Fold mainly works the glutes & hips and hip adductors (inner thighs), with help from the lower back. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Seated Forward Cross-Leg Fold?
None. The Seated Forward Cross-Leg Fold is a bodyweight exercise, so you can do it anywhere.
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