Seated Forward Crossed Legged Reach Stretch
Improve flexibility with this simple seated stretch! Target your lower back, glutes, and hamstrings for a deeper, more relaxed stretch.
The Seated Forward Crossed Legged Reach Stretch mainly works the lower back and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Seated Forward Crossed Legged Reach Stretch Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Seated Forward Crossed Legged Reach Stretch Variations and Alternatives
How to do the Seated Forward Crossed Legged Reach Stretch
Begin by sitting on the floor with your legs crossed. You should be in a comfortable seated position with your spine straight.
Take a deep breath and as you exhale, slowly hinge at the hips and begin to reach forward with both hands. Try to keep your back as straight as possible as you fold forward.
Extend your arms out in front of you, reaching toward or beyond your feet, depending on your level of flexibility. The goal is to feel a stretch in your lower back, glutes, and hamstrings, not to reach the farthest point.
Hold this position for 20-30 seconds, breathing deeply to help your muscles relax and to facilitate a deeper stretch.
Gently walk your hands back toward your body to sit up straight again when you're ready. You can perform this stretch a few times, gently going deeper into the stretch as your muscles relax.
Remember to listen to your body and avoid pushing into pain. The stretch should feel like a gentle pull, not discomfort or sharp pain.
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Seated Forward Crossed Legged Reach Stretch FAQs
What muscles does the Seated Forward Crossed Legged Reach Stretch work?
The Seated Forward Crossed Legged Reach Stretch mainly works the lower back and glutes & hips, with help from the hamstrings and core. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Seated Forward Crossed Legged Reach Stretch?
None. The Seated Forward Crossed Legged Reach Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Seated Forward Crossed Legged Reach Stretch variations and alternatives?
Similar exercises include the Bodyweight 90-To-90 Hip Stretch, Abdominal Stretch, Armless Prayer Stretch and Backward Abdominal Stretch.
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