Bent Over Cross Leg Stretch

HipPosterior ChainWarm UpRunningHip Flexibility
Written By David Song

BENT OVER CROSS LEG STRETCH

This is a stretch for the muscles of the outer hip. Start by crossing one leg over the other while standing. Bend forwards to touch your toes. Finally lean your upper body away from the back leg’s hip. Hold for up to 20 seconds and returning to standing position before alternating sides.

Structures Involved:

  • Gluteus Maximus

  • Gluteus Medius

  • Hamstrings

  • Erector Spinae

  • IT Band (Iliotibial Band)

Related Conditions:

  • Sport Specific Warm Up - Running, Soccer, Tennis, etc.

  • ITB Syndrome

  • Greater Trochanter Pain Syndrome

  • Hip Bursitis

  • External Snapping Hip Syndrome

  • Gluteus Tendinitis / Tendinosis / Tendinopathy

Related Exercises

Featured
C March
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Knee Flexion, Knee Extensor, Knee Flexibility, Knee Mobility, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Quads
C March
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Knee Flexion, Knee Extensor, Knee Flexibility, Knee Mobility, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Quads
Running, Running Warmup, Running Drill, Hamstrings, Quadriceps, Knee Flexion, Knee Extensor, Knee Flexibility, Knee Mobility, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Quads
B March
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
B March
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
Running, Running Drill, Running Warmup, Hip Flexion, hip flexor, Hamstrings
A Skip
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
A Skip
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
Running, Running Drill, Running Warmup, Hip Flexor, Calves, Calf, Achilles, Achilles Tendon
Hamstring Clock Stretch
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Hamstring Clock Stretch
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Hamstring Stretch, Hamstrings, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extensor, Hip Flexion, Hip Flexibility, Inner Thigh Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Dynamic Warmup, Running Warmup, Running
Walking Leg Swings
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Walking Leg Swings
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Running, Running Drill, Running Warmup, Superficial Back Line, Erector Spinae, Low Back Warmup, Hip Warmup, Knee Warmup, Ankle Warmup, Hamstrings, Dynamic Warmup, Hamstring Stretch, Calf, Calf Stretch, Calves, Low Back Stretch
Alternating Butt Kicks
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
Alternating Butt Kicks
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
Running, Running Drill, Running Warmup, Quadriceps, Dynamic Warmup, Hamstrings, Calves, Knee Warmup, Hip Warmup, Ankle Warmup, Achilles Tendon, Gastrocnemius, Soleus
A Skips
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
A Skips
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
Running, Running Drill, Running Warmup, Iliotibial Band, Iliopsoas, Achilles, Achilles Tendon, ITB, Hip Flexor, Ankle Plantarflexion, Ankle Plantarflexors, Calf, Gastrocnemius, Soleus, Rectus Femoris, Hip Warmup, Ankle Warmup
A Marches
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
A Marches
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
Running, Running Warmup, Running Drill, Iliopsoas, ITB, Iliotibial Band, Hip Flexors, Hip Flexion, Hip Flexor, Knee Warmup, Hip Warmup, Rectus Femoris
Runner’s Step Up
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Runner’s Step Up
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Quadriceps, Knee Strengthening, Running, Strength and Conditioning, Knee Extensor, Hip Extensor, Gluteus Maximus, Knee Extension, Hip Extension
Active Hamstring Stretch
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
Active Hamstring Stretch
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
Running, Warm Up, Stretch, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stretch, Knee Stretch, Hip Flexibility, Knee Flexibility, Hamstring Stretch, Knee Mobility, Hip Mobility
David Song
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