Seated Cross-Leg Glute Stretch
stretchhipeasypassive
2 × 25s per side
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Sit on the floor with one leg straight out in front; bend the other leg at the knee and cross it over the straight leg.
- Place the crossed foot flat and hold around the thigh or upper shin rather than pulling directly on the knee.
- Draw the thigh gently toward the torso while keeping both sit bones as grounded as comfortably possible.
- Stay tall or hinge slightly from the hips without twisting aggressively.
Form cues
- Keep the torso tall and shoulders level.
- Do not force the stretched-side buttock flat.
- Stop for knee pain, hip pinching or radiating symptoms.
Muscles worked
Stretches: gluteus maximus, hip external rotators
Helps with
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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