Where should I feel this stretch exactly?

You should primarily feel the tension along the back and outer side of the leg that is positioned in the rear. Because of the crossed-leg position, it targets the lateral hamstring more than a standard toe touch.

What if I cannot reach the floor?

Range of motion varies by individual; you can rest your hands on your shins or use a sturdy elevated surface like a bench for support until your flexibility improves.

Is this stretch safe for people with lower back pain?

If you have a history of disc issues, perform this move with caution and maintain a slight bend in the knees. If you feel any sharp pain in the spine, stop the movement immediately.

How to Do the Crossbody Hamstring Stretch

Learn the proper technique for the crossbody hamstring stretch to improve flexibility, reduce lower back tension, and target the lateral hamstrings.

How to Perform

Stand upright with your feet together and your hands resting at your sides.
Cross your right foot over your left, placing it firmly on the ground so your pinky toes are near each other.
Engage your core and slowly hinge forward at the hips while keeping your back as flat as possible.
Reach your hands down toward your feet or the floor until you feel a deep stretch in the back of the rear leg.
Hold this position for 30 seconds while maintaining deep, controlled breathing.
Slowly return to a standing position and repeat the movement with your left foot crossed over your right.

Common Mistakes

Rounding the spine excessively rather than hinging at the hips.
Locking the knees completely which can cause joint strain.
Bouncing at the bottom of the movement instead of holding a static stretch.
Holding your breath which prevents the muscles from relaxing into the stretch.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Calves
Lower Back

Related Guides

Hamstrings · Legs