Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
Seated on a foam roller with one ankle crossed over the other knee, lean onto the crossed side and roll that buttock; the figure four opens the deep hip rotators to the roller.
How to do it
Setup
Seated on the roller, one hand on the floor behind, the other holding the ankle crossed over the opposite knee, the other foot planted.
Steps
- Lean toward the crossed leg until its buttock takes the roller.
- Push with the planted foot to roll the buttock back and forth.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Hugging the crossed knee in: let it drop open so the hip turns out. Racing back and forth: short, slow passes with pauses. Gripping the ankle so hard the shoulders hunch: rest the hand on it; the lean does the work.
Breathing
Steady throughout; never held.
