How to do Cross Leg Fold
StandingHoldBoth sidesBeginner
Cross Leg Fold is a standing stretch for your hamstrings, hips and lower back. Do it on one side, then switch.
Step by step
- 1Stand tall and cross your left foot in front of your right, feet close together.
- 2Breathe in and as you breathe out, fold forward from your hips and let your arms hang.
What you should feel
Soft knees are fine.
Form tips
- Hinge from the hips, not the lower back. Feel the back leg's hamstring and outer hip. Soften the knees if you need to.
- Feel the outside of your right leg opening.
- Let your arms dangle… wherever they reach today.
Make it easier
If your back is sensitive, bend your knees and rest your hands on your thighs.
Coming out of it
Bend your knees… and slowly roll up to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Cross Leg Fold with a coach
In BendEase, a voice coach talks you into Cross Leg Fold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hamstrings and hips.
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