Lying on your back with one ankle crossed over the opposite knee, the legs are drawn toward the chest to stretch the glutes and outer hip.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on your back with knees bent and feet flat; cross one ankle over the opposite knee.
Lift the bottom foot off the floor.
Thread your hands behind the thigh of the bottom leg.
Gently pull the thigh toward your chest until you feel a stretch in the glute of the crossed leg.
Hold, then switch sides.
Breathing: Breathe slowly and relax the hip on each exhale.
Head and shoulders stay relaxed on the floor
Flex the crossed foot
Gently press the crossed knee away
Lifting the head and straining the neck
Pulling too hard
Letting the tailbone lift off the floor
Stretch to mild tension, never pain, especially at the knee.