Technique
- Sit on the ground with the legs straight in front of you.
- Bend one leg and cross in over the other leg.
- Wrap your arms around the bent leg and hug tight against your chest.
Form tips
- Sit straight: do not let your back round.
- To intensify the stretch, twist towards the direction of the bent leg and bring that leg’s foot closer to your butt.
Logging: Work each side for the time indicated.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Pelvis
- Hip adductors
Equipment
Appears in
Progressions
Sitting piriformis leg raise
Beginner
Half cross-leg spinal twist
Beginner
Sitting piriformis leg raise hold
Beginner
Regressions
Lying piriformis stretch
Beginner
View Similar Exercises
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Kneeling lunge hands down
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Kneeling hamstring stretch
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Side child pose
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Sitting pike hands push
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One-leg forward bend
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