Hip Crossover Stretches

Learn here how to do Hip Crossover Stretches Exercise properly with Demo Video, Hip Crossover exercise benefits & the common mistakes.

The hip crossover stretch exercise helps to gently stretch and release tightness in the outer hip and low back areas.

Hip Crossover Exercise & Stretches Benefits, this exercise

(i) Targets the entire core area with a focus on the obliques, outer hip and low back. If you experience chronic tension or pain in these areas, the hip crossover stretch can be a great way to restore mobility and function to the hips and low back.

(ii) Increases strength and stability in your lower back and hips muscles and tendons.

(iii) Provides relief from low back & hips pain.

How To Do Hip Crossover Stretch Exercise?

Start Position

Lie down face up on an exercise mat or carpeted floor. Bend your knees and place your feet flat on the floor pointed straight forward with both your feet and knees about hip-width distance apart. Cross your right ankle over your left knee, and place your right ankle-bone (that little part that sticks out) just above your left knee. Place your arms straight out to the sides at shoulder level (90 degrees), with palms flat on the floor facing up or down as you feel comfortable. This is your start position.


Tighten your core & pull your shoulders back and down. Rotate your right foot and outside of your left leg towards the floor without your trunk.

During this movement, don’t allow your left foot slides across the floor.

Continue rotating slowly until your right foot and the outside of your left leg are flat on the floor.

Slowly turn your head to the right (the opposite direction of your legs) and relax your neck and shoulders.

Press the right knee away from your body using the right hip muscles (don’t use your hands for this step).

Keep palms of your hands and fingers flat on the floor and neck & shoulders relaxed on the floor.

Hold this position for 30 to 60 seconds, then slowly rotate back to the starting position – keeping your legs crossed.

Now switch sides and repeat the same movement on the opposite sides.

Repeat the above drill 3 times on each side.

Remember to continue breathing normally.

Common Mistakes That You Should Avoid

  • While you are rotating the knee/ankle junction down toward the floor or switching sides, don’t allow your foot on the floor to slide across the mat or toward the middle of your body
  • Keep the foot that is resting on the opposite knee totally flat on the floor.
  • When switching sides, remember to adjust the feet and knees at the hip width distance apart position.
  • Don’t hold your breath.

Watch this video to learn how to do Hips Crossover Exercise properly, using its correct form& technique:

About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer Renu Bakshi AKA Fitness Buffhq& Nutrition Health Coach. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “I am now healthier and fitter at 68 than I was at 28. For me age is just a number!”


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