Seated Forward Over Crossed Legs
The seated forward over crossed legs is a bodyweight stretch targeting the glutes and outer hip area. By folding the torso forward over crossed legs, it provides a deep stretch to the glutes and hip rotators while also engaging the lower back and hamstrings.
How to do it
- Sit on the floor with your legs crossed comfortably in front of you.
- Sit tall, lengthening your spine, and place your hands on the floor in front of you.
- Slowly walk your hands forward, hinging at the hips and folding your torso over your crossed legs.
- Lower your chest as close to the floor as comfortable, feeling a deep stretch in your glutes and outer hips.
- Hold the position for 20-30 seconds, then slowly walk your hands back and return to an upright seated position.
- Repeat with the opposite leg crossed on top.
Form cues
- Sit tall and lengthen your spine before folding.
- Hinge from your hips, not your lower back.
- Walk your hands slowly forward on the floor.
- Keep your breathing steady and relaxed.
- Lower your chest only as far as feels comfortable.
Breathing: Inhale deeply as you sit tall, and exhale slowly as you walk your hands forward into the fold.
Common mistakes
- Rounding the lower back excessively instead of hinging at the hips, which reduces the stretch in the glutes and strains the spine.
- Holding your breath while folding forward, which increases muscle tension and prevents a deep stretch.
- Pushing through sharp pain in the knees or hips, which can lead to unnecessary joint strain.
Muscles worked
Primary: glutes. Secondary: lower back, hamstrings.
Suggested sets & reps
Get fitter
2–3 sets × 30-second holds per side, rest 30 s
Lose weight
2–3 sets × 30-second holds per side, rest 30 s
Build muscle
2–3 sets × 30-second holds per side, rest 30 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your hips or knees, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
How often should I do this stretch?
You can safely perform this stretch daily, especially after a workout or a long period of sitting.
What if I feel the stretch in my knees instead of my glutes?
If you feel pressure in your knees, ease up on the fold or try a gentler hip variation to protect the joint.
Can I do this if I am not very flexible?
Yes. Simply walk your hands out a short distance and only fold as far as your body comfortably allows.