Leg Open with Hand on Chest Cross Stretch
The leg open with hand on chest cross stretch is a seated wide-leg forward fold performed with arms crossed over the chest. The arm position removes shoulder engagement and shifts focus entirely to the forward fold, deepening the adductor and hamstring stretch.
How to do it
- Sit on the floor with your legs spread wide apart.
- Cross your arms over your chest and hinge forward from the hips.
- Lower your torso toward the floor between your legs.
- Hold the stretch for 20–30 seconds.
- Return to upright and repeat for the desired repetitions.
Form cues
- Sit tall with legs spread wide in a comfortable V-shape.
- Cross your arms securely over your chest.
- Hinge forward smoothly from your hip creases, not your lower back.
- Keep your toes pointing upward toward the ceiling.
- Breathe slowly and let your upper body relax into the fold.
Breathing: Inhale deeply as you sit up tall, then exhale slowly as you hinge forward to help your muscles relax.
Common mistakes
- Rounding the lower back instead of hinging from the hips, which reduces the stretch in the targeted adductors.
- Bouncing into the stretch, which can cause muscles to tighten up in response rather than lengthen.
- Holding your breath, which creates body tension and makes it harder to relax into the position.
Muscles worked
Primary: adductors. Secondary: hamstrings, shoulders.
Suggested sets & reps
Get fitter
2–3 sets × 30-second holds, rest 30 s
Lose weight
2–3 sets × 30-second holds, rest 30 s
Build muscle
2 sets × 30-second holds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hips or lower back, ease off immediately.
- If you have acute lower back or hip concerns, check with a professional before attempting deep seated folds.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back instead of my inner thighs?
Try bending your knees slightly and focus on hinging forward directly from your hips while keeping your spine straight.
How often can I do this stretch?
You can safely perform this stretch daily as part of your cool-down or morning mobility routine.
Is it normal to feel a mild pulling sensation?
Yes, a gentle pulling sensation along your inner thighs and hamstrings is normal, but you should never feel sharp pain.