Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)
Begin seated in a recumbent position with one leg crossed over the other. This stretch targets the hip external rotators and hip extensors.
- Gently pull the knee of the crossed leg towards your chest.
- Keep your back straight and avoid rounding your spine.
- Hold the stretch for 15-30 seconds, feeling the stretch in your hip.
- Switch legs and repeat the stretch on the other side.
How to perform the Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)
- Set up. Set up in a stable, balanced starting position appropriate for the Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)
Recumbent Hip External Rotator And Hip Extensor Stretch
Begin in a recumbent position with your back supported. Cross one leg over the opposite knee.Gently pull the crossed …
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
Begin in a seated position with one leg crossed over the other. Ensure your back is straight and your core is engaged…
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