Legs · Foam Roller
Crossedleg Roll Recumbent Hip External Rotator and Hip Extensor Stretch
How to do the crossedleg roll recumbent hip external rotator and hip extensor stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Foam Roller
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Sit on a foam roller with it under one glute, then cross that ankle over the opposite knee. Lean your weight onto the crossed side and roll slowly over the glute and outer hip, pausing on tender spots to release the muscle.
- 1Feel the roller release tension deep in your glute and outer hip
- 2Lean into the crossed-leg side to target the muscle more directly
- 3Pause and breathe on tight spots until they soften
Common mistakes
- Do not roll directly on the bony part of your hip
- Avoid rushing; move slowly to find and release tender areas
- Do not hold your breath when you hit a tender spot
Muscles worked
The crossedleg roll recumbent hip external rotator and hip extensor stretch mainly works the glutes.
- GlutesPrimary
- HamstringsMinor
- External RotatorsMinor
Kovo programs the crossedleg roll recumbent hip external rotator and hip extensor stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.