Supine Knee-to-Opposite-Shoulder Hip Stretch
stretchhipintermediatepassivefront-splits
2 × 25s per side
How to do it
- Lie on your back.
- Bend the knee of the involved (target) leg.
- Grasp behind the bent knee with both hands.
- Guide the thigh gently toward the opposite shoulder until you feel a stretch through the posterior or lateral hip.
- Keep the pelvis and both shoulders grounded without forcing the leg across the body.
- Hold, release slowly and repeat on the other side.
Form cues
- Hold behind the thigh rather than pulling directly on the knee.
- Do not use pain or a forced cross-body position to increase the stretch.
- Stop for hip pinching, knee pain or radiating symptoms.
Muscles worked
Stretches: gluteus maximus, hip external rotators
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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