Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)
Expert Advice
Relax into the stretch and breathe deeply to help release tension in the hip area.
How-to-do Steps
- Lie on your back with both knees bent and feet on the floor.
- Cross one ankle over the opposite knee, creating a figure-4 shape.
- Gently pull the uncrossed leg towards your chest until you feel a stretch in the hip of the crossed leg.
- Hold the stretch for 20-30 seconds, then switch sides.
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Muscles Worked
Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) work?
Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) primarily targets the Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) suitable for beginners?
Yes, Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
