Roll Recumbent Hip External Rotator And Hip Extensor Stretch CrossedLeg

Muscles worked

Setup

1. Sit on top of a foam roller with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left knee in a 'figure-4' position.
3. Place your right hand on the floor behind you for support and lean your weight slightly toward the right glute.
4. Hold your left ankle or knee with your left hand to stabilize the leg position.

How to do it

1. Slowly roll back and forth over the gluteal region, moving from the top of the hip bone down toward the base of the pelvis.
2. Inhale deeply and exhale slowly as you apply pressure, focusing on relaxing the muscle into the roller.
3. Maintain a slow, controlled tempo, moving only about one inch per second.
4. Once the set is complete, switch legs and repeat the process on the left side.

Form checklist

• Keep the crossed knee pushed away from your chest to maintain the stretch.
• Avoid rolling directly onto the hip bone (greater trochanter).
• Keep your supporting arm stable and shoulder away from your ear.
• Maintain steady, rhythmic breathing to help the nervous system relax the muscle.

Pro tips

• When you find a particularly tender 'trigger point,' stop rolling and hold steady pressure for 20-30 seconds until the tension dissipates.
• Slightly tilt your pelvis at different angles to target the gluteus medius on the side of the hip versus the piriformis deeper in the center.

Make it harder

• Use a smaller, firmer foam roller or a lacrosse ball to provide more concentrated, deeper pressure to the muscle tissue.
• Pull the supporting foot closer to your glutes to increase the intensity of the stretch in the crossed leg.

Frequently asked

What muscles does the roll recumbent hip external rotator and hip extensor stretch crossedleg work?

The roll recumbent hip external rotator and hip extensor stretch crossedleg primarily targets the glutes, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the roll recumbent hip external rotator and hip extensor stretch crossedleg?

The roll recumbent hip external rotator and hip extensor stretch crossedleg uses foam roller.

Is the roll recumbent hip external rotator and hip extensor stretch crossedleg good for beginners?

Yes. The roll recumbent hip external rotator and hip extensor stretch crossedleg is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
• Alternating Kneeling To Half KneelingBeginner · glutes and quadriceps