beginnerNo equipmentFloor
Hip Crossover Stretch
A floor exercise that addresses hip rotation imbalances by using a precise crossed-leg position. It targets the external rotators and piriformis while also resetting pelvic tilt through a gentle unloaded twist.
Hip Crossover Stretch
Duration
2 min
Hold
60s
Sets
2
How to do it
- 1
Lie on your back with both knees bent and feet flat on the floor.
- 2
Cross your right ankle over your left knee in a figure-four position.
- 3
Slowly let both knees fall to the left until you feel a stretch in your right hip.
- 4
Keep both shoulders flat on the floor. Do not let your upper back twist.
- 5
Hold 30 to 60 seconds, then return to center and repeat on the other side.
Benefits
- Releases the piriformis and hip external rotators
- Corrects rotational imbalance in the pelvis
- Reduces sciatic nerve irritation caused by tight external rotators
Common mistakes
- Letting the shoulders lift off the floor as the knees fall
- Going too aggressively, the knees may not reach the floor and that is fine
- Holding the breath during the stretch
Target areas
hipslower back
Good for
seniorsgentlepost surgeryevening
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