Body & Balance Studio
Posture scan

Dynamic Leg Cradle

stretchcoreblahnikpassive

Content last reviewed: 2026-07-06

Dynamic Leg Cradle — figure 1

How to do it

  1. Sit on the floor, extending the legs out in front of the body; bend one knee and place the foot on the floor.
  2. Hold the outside of the bent knee with the same-side arm; hold the outside of the ankle with the opposite arm. Move the leg in a clockwise (or counterclockwise) circular motion toward the opposite shoulder.
  3. Release the stretch by returning to the start position.
  4. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.
  5. Repeat the sequence with the other leg.

Form cues

  • Relax the neck and the shoulders; don’t round the spine.
  • Breathe — Exhale while moving the leg in a circular motion; inhale each time the stretch is released.

Dosage

  • Hold: 10–30 s per side
  • Rounds: 2–3
  • Ease to a mild, comfortable stretch — never to pain.

Muscles worked

gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
piriformis — anatomical illustration
piriformisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, piriformis

Target muscles

Gluteus MaximusPiriformis
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)