Male

Crossover Kneeling Hip exor Stretch

Muscles involved

Knowing where to position the Crossover Kneeling Hip exor Stretch within your workout plan will help you maximize its mobility benefits. Performing this body weight exercise during your warm-up is ideal for unlocking tight hips and preparing your glutes for heavy lower-body training or athletic movements. On the flip side, incorporating this stretch as part of your cool-down at the end of a session helps release deep muscular tension, speeding up recovery after intense lifting. By dropping into the kneeling stance and executing a mild torso twist, you give your lower body the space to restore flexibility, making it a valuable bookend for either starting or finishing your gym time.

How to do it

1. Start in a kneeling position with your right foot planted forward, creating a 90-degree angle at your right knee. 2. Keeping your torso upright, gently lower your hips forward and rotate your torso to the left, feeling a stretch in the right glute and hip. 3. Pause at the peak of the stretch, holding the position for a moment. 4. Return to the center kneeling position and repeat on the opposite side.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your front knee at a 90-degree angle and do not let it travel past your toes. - Drive your hips forward slightly to deepen the stretch in the glute of the back leg. - Rotate your torso to increase the stretch in the piriformis muscle. - Hold the stretch at its peak for a deep release, rather than rushing through it.